With the start of the new year, new opportunities arise to set goals that improve health, especially in relation to back pain, a condition that affects a large part of the population. Pablo de la Serna, a physiotherapist and collaborator of Angelini Pharma, has shared valuable recommendations for preventing musculoskeletal problems in this area of the body.
Back pain not only impacts physically, but can also diminish emotional health and limit daily activities. De la Serna points out the importance of adopting healthy habits consistently, stating that “good intentions tend to fail if they do not become constant practice.” To successfully incorporate a habit into daily life, the expert suggests that it takes a time frame that can vary between two and three months, depending on individual motivation. Therefore, it is crucial to establish realistic and achievable goals, starting with simple actions that can be maintained over time.
Among his recommendations, De la Serna highlights the performance of simple stretches as an effective way to prevent back pain. He advises that these stretches should be done gently and sustained, as they help alleviate muscle tension and improve flexibility. Below are eight practical stretches that can be included in daily routine:
1. Twisting spine stretch.
2. Figure four stretch.
3. Leg to chest stretch.
4. Hamstring stretch on the floor.
5. Cat stretch.
6. Extended cat stretch.
7. Hip flexor stretch.
8. Standing side stretch.
In addition to stretches, the physiotherapist emphasizes the importance of maintaining good posture both when standing and sitting, which is essential to prevent back pain. He also suggests using heat patches to relieve muscle contractions, taking advantage of their anti-inflammatory and relaxing properties.
Finally, De la Serna points out that a proper sleep routine and balanced diet are essential not only for physical well-being, but also for a better mood. Through these guidelines, the physiotherapist aims for the year 2025 to be a period free of back pain, promoting the adoption of habits that endure over time and contribute to the overall well-being of individuals.
Source: MiMub in Spanish