6 maneras de deshacerse del dolor diario de cuello y espalda

If the body’s skeleton were a building, the spine could easily be considered its foundation. A not-so-healthy spine can cause pain and functional issues from the head—which rests atop the spine—to the arms, trunk and legs. I routinely see this in my practice.

While a crick in the neck or a knot in the back is something nearly everyone experiences, there are steps you can take to help prevent ongoing neck and spine issues. Here are my top tips.

1. Muévanse

The most important step you can take to prevent neck and spine pain is staying active. Being active helps build strength and flexibility, as well as maintain bone density as we age. Being active doesn’t necessarily mean performing an intense workout. Activity can be considered a walk, bike ride, swim, playing a recreational sport, working in the yard or just about anything else that gets the body moving.

2. La postura correcta

People are spending more time sitting in front of screens, where it’s easy to fall into the trap of poor posture—forward-leaning head and slouching shoulders. This all adds up to more pressure on the base of the skull and muscle fatigue, often resulting in Dolor de cuello or Dolor de espalda.  

Be more conscientious about sitting upright and keeping your head aligned with the spine. Imagine holding a bowling ball out in front of you. Your arms would get fatigued much more quickly than if you held it close to your body.The same is true with respect to the head leaning forward rather than being aligned over the body.

3. El movimiento es loción

Los ejercicios ligeros de rango de movimiento son una gran herramienta para mantener el cuello sano. Para realizar estos ejercicios, puedes estar sentado, de pie o incluso acostado en la cama:

• Turn your head as far as you can to the left and touch your chin to your shoulder, then turn your head all the way to the right and touch your chin to your other shoulder. Repeat 10 times in each direction a couple times a day.
• Otro ejercicio consiste en retraer la barbilla hacia el pecho (como si estuvieras tratando de hacer una papada). Repita 10 veces. Esto ayuda a fortalecer los músculos flexores profundos del cuello y ayuda a mantener una buena postura. 

Aunque ambos son ejercicios seguros y sencillos, si experimenta algún dolor, entumecimiento u hormigueo mientras los realiza, debe detenerse y comunicarse con su médico si empeora.

Related: 3 exercises to relieve lower back pain

4. Evite los autoajustes

Cuando se trata de la automanipulación ('craqueo' o 'estallido') del cuello o la espalda, debería dejarse en manos de un profesional como un quiropráctico. Un quiropráctico no solo puede ofrecer una manipulación segura, sino también mostrarle diferentes estiramientos o técnicas de ejercicio que pueden ser apropiados para que los haga en casa.    

5. Tómate un descanso y Brugger

Si es posible, se debe evitar permanecer en la misma posición durante horas y horas. Eso significa alternar entre una posición sentada y de pie. Para facilitar el seguimiento, cambie de posición cada hora, en punto.

When you change positions, take a break to stretch or do the Brugger exercise. For this exercise, sit up straight at the edge of a chair with your feet flat on the ground and arms to your side. Stretch your arms out and then backward while pinching your shoulder blades together. This can help relax tight neck and back muscles.

6. respira mejor

Es común respirar usando el pecho y metiendo la barriga. Sin embargo, con el tiempo, esto puede contribuir a la disfunción o estrés innecesario en el diafragma. En su lugar, practica la respiración diafragmática (también conocida como respiración abdominal), usando el abdomen.

Most people have been exposed to this type of breathing either through an activity like martial arts, dance, yoga or singing, or as part of a relaxation exercise. Interestingly, belly breathing is actually the breathing pattern you are born with, but over time, environmental factors lead to more chest breathing. Relearning to activate the diaphragm can also relieve some of the fatigue in the accessory neck muscles, which are overutilized in chest breathing.

¿Tienes dolor de cuello o de espalda?

Seguir estos seis consejos puede ayudar a prevenir problemas de cuello y columna por completo. Si en algún momento experimenta dolor de cuello o espalda, la buena noticia es que generalmente desaparece por sí solo.

However, if the pain reduces your daily function or negatively impacts your quality of life, it’s time to seek help. Find back and neck care near you or learn our Muscle and Joint Care program, which offers a virtual-first experience from a team of muscle and joint health specialists.