«Introduction: the witch's stroke
Prevention: the fundamental role of physical activity
You can protect yourself from the witch stroke in numerous ways. In this regard, the strategies to be adopted are essentially two: on the one hand it is necessary to avoid situations at risk as much as possible, on the other hand it is necessary to prepare physically to increase one's defenses.
If our immune system is weakened (weakness of the paravertebral and abdominal muscles), we can protect ourselves as much as we want from the cold (witch's stroke), but sooner or later we will inevitably be affected. On the contrary, if the immune system is particularly effective in dealing with the infection, we can catch a cold without getting sick.
Therefore, as we will see in the next paragraph, physical activity has a fundamental role in the prevention of low back pain and witch's stroke. In any case it is also useful to observe some general precautions to protect your back from acute and chronic back pain attacks.
To prevent the witch stroke it is very important:
- keep your body weight within the normal range
- wear comfortable shoes avoiding too high heels
- use good quality firm bed bases and mattresses
- avoid spoiled positions, stay seated with the back resting well on the backrest both during study or work, and while driving
- lifting loads with the right technique (straight back and bent legs, not vice versa)
- find small moments during the day to perform stretching exercises (for example in the shower, at the traffic lights, or before bedtime)
- drink plenty of water to ensure proper hydration to the intervertebral discs
- cover up well avoiding cold shocks both in the winter and in the summer months (air conditioning)
Around eight in the morning, walking through the cities, it is not uncommon to see people going crazy to find a parking space near the workplace despite the fact that a few hundred meters behind there are a lot of free places.
Some of these people, who may work on the third floor, after having parked are not even touched by the thought of walking a few flights of stairs, but they await the arrival of the lift with the same impatience.
At lunchtime, after consuming a couple of mid-morning snacks and having remained in front of a monitor for four hours, our subjects decide to order a nice stuffed pizza unaware that the excess calories will inevitably make them fat.
If we add to all this the chronic lack of physical activity, a bit of stress, a few cigarettes and a couple of drinks with friends, we have found the perfect target for the witch stroke.
The human spine is not straight but has a series of curvatures necessary to cushion trauma and make movements more functional. A bit "as happens with the" trim of a car "to obtain the maximum effectiveness of the mechanism it is necessary that all the various components (balance of the pelvis = convergence of the wheels; shock absorbers = intervertebral discs; weight of rims and wheels = body weight; driver) expert = correct lifting technique) are extremely efficient.
The lumbar area, due to the anatomical conformation of the spine and the effect of gravity, is the most subject to trauma and microlesions.
In support of this important point of communication between the pelvis and the thorax there is however a dense network of muscle fibers and ligaments which in normal conditions allow to effectively protect the area.
Unfortunately, its characteristics of elasticity and sturdiness if they are not trained gradually lose efficiency until they become completely inadequate to support the numerous daily stresses.
Translated into other words, a sedentary lifestyle, which in many cases is associated with being overweight, inevitably represents the antechamber of low back pain and the witch's stroke.
Garlic is to witch as physical activity is to low back pain
Let's say first of all that there is no "physical activity that can protect us more than others from the witch's stroke. There are, however, sports disciplines and training methods that are more suitable than others."
Particularly useful in this regard are the so-called functional exercises that are performed through body movements very similar to everyday gestures. Therefore, destabilizing situations will be sought for the center of gravity of the body in which complex movements will be performed along all three planes of space.
Lifting a barbell from the ground is an exercise that has very little to do with the overall well-being of the person. Obviously, if well done, it allows you to strengthen the muscles of the whole body but it does it in a way too far from what are normal daily gestures. Lifting a handlebar in torsion, and then making a rotation towards the opposite side in order to bring it upwards allows, with the right precautions, to protect the subject from the witch's blow when he lifts a bottle of water to place it on a shelf.
Obviously all these exercises will be done under the supervision of a qualified trainer able to correct any postural defects. An "alteration" of the physiological balance of the pelvis, due for example to overweight or to a weakness of the abdominal muscles, can obviously be corrected through appropriate exercises.
We will draw up a list of useful tips to prevent witch stroke thanks to a correct physical activity program:
- exercises should always start with a GLOBAL warm-up. It will therefore be necessary to combine the classic 10 minutes of walking exercises to mobilize the shoulder girdle and the joints in general. Warming up is all the more important the colder the environment in which the activity is practiced.
- The session should continue with general strengthening exercises, especially for the abdominal, oblique and lumbar muscles. The type and methods of execution of each individual exercise must be absolutely customized according to the physical, health and postural conditions. Only the expertise of qualified personnel can guide you in the exercise program that best suits your situation
- In case of overweight or obesity, the reduction of body weight is a must. In these cases, aerobic activity will play a fundamental role and therefore activities such as cycling or walking at medium intensity will have to be carried out.
- However, cardiovascular activity is also very important for normal weight individuals as it improves tissue oxygenation and cardiovascular capacity in general.
- The correct choice of footwear is essential to protect yourself from the witch's stroke. Particularly at risk are sports in which the impact with the ground is quite violent (basketball, running, volleyball, etc.). For the same reason, if physical activity takes place outdoors, it is good to opt for soft ground such as turf. , avoiding as much as possible the more rigid ones.
- The physical and psychological relaxation at the end of the exercises should not be considered as a waste of time but as a moment of FUNDAMENTAL importance. The stretching, mobility and postural control exercises as well as a few minutes of relaxation after a hot shower or a turkish bath are an integral part of the activity.
