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Postural stress caused by long hours of study, combined with lack of physical activity and poor ergonomics, contributes significantly to increased back pain among young people. De la Serna explains that, especially during exam time, students “spend hours sitting in often inappropriate chairs, leaning over desks at the wrong height, without the necessary natural light and often without taking the necessary breaks to move and stretch.” the muscles”.
And that’s when back pain appears, “which not only affects the physical well-being of students, but can also have a negative impact on their academic performance and quality of life in general,” warns the expert, collaborator of Angelini. Pharma. Additionally, “constant discomfort can make it difficult to concentrate, which in turn can affect your ability to learn and retain information.”
For the physiotherapist, “it is crucial that both students themselves, parents and educators recognize the importance of maintaining good posture and ergonomic habits from an early age.” This includes, he adds, “choosing the right furniture, having an orderly and well-lit space, taking regular breaks during study, doing exercises to stretch and strengthen the muscles, and above all maintaining a balance between the time dedicated to activities sedentary lifestyles and physical activity.
In any case, the expert explains that if back pain appears “it can be combated using therapeutic thermal patches, which increase blood flow and relieve pain[1], while helping to relax the muscles[2]. “. In addition, “they are easy to place, very effective and the improvement is noticeable in a short time, which allows you to continue with the pace of study.”
Tips to prevent back pain during exam times Pablo de la Serna offers some tips to prevent and avoid musculoskeletal back pain during exam times or long hours of study:
1. Maintain proper posture. The best posture for studying is sitting, with your back straight and shoulders relaxed. Both feet should be supported on the floor or on a footrest if necessary. You should avoid crossing your legs and hunching over the desk or screen.
2. Choose ergonomic furniture. The chair should have adjustable lumbar support and a height that allows you to keep your feet flat on the floor (or on a footrest). They should also be able to adjust the height of the chair and/or desk so that the elbows are at right angles and the forearms are parallel to the floor when writing or using the computer.
3. Screen at the appropriate height. The screen must be at the correct height, in line with vision, to avoid tilting the head and, consequently, cervical contractures.
4. Rest and move regularly. It is advisable to get up and stretch your body every hour or hour and a half at most. Stretching the muscles in your back, shoulders, and neck will help relieve built-up tension.
5. Exercise. Incorporating physical activity into your daily routine is key to strengthening your back muscles and improving flexibility. In addition, it helps to disconnect and relax the mind, and generates endorphins that improve the emotional state.
6. Organize the study space. The study area should be well lit and free of distractions. Study materials and electronic devices should be kept at a comfortable distance to avoid constantly leaning forward.
7. Find balance. If possible, it is best to alternate sitting and standing while studying. A standing desk or height-adjustable workstation can be useful options to reduce the load on your back.
According to the physical therapist and heat therapy expert, “by following these tips and adopting healthy habits, students can minimize the risk of developing back pain and stay focused and productive in their studies.”
Angelini Pharma Angelini Pharma is committed to consistently giving hope to patients with a focus on mental health, including pain, rare diseases and consumer health. Angelini Pharma is an “integrated company” with extensive and recognized R & D programs, “World Class” production facilities and international marketing activities for active ingredients and market-leading medicines. For more information, visit www.angelinipharma.com.
Angelini Pharma Spain is a centenary pharmaceutical company with more than 40 years of establishment in Spain and a young and dynamic mentality. They are driven by a passion for their patients, and that is why they are committed to constantly evolving and innovating to improve their quality of life. They grow together with their partners, basing their collaboration on what defines them: integrity, courage and passion.
More information about Angelini Pharma Spain can be found at www.angelinipharma.es.
[1] Nadler SF, Weingand K, Kruse RJ. The physiological basis and clinical applications of cryotherapy and thermotherapy for the pain practitioner. Pain Physician: 2004:7:395-399.
[2] McCarberg B, O’Connor A. A New Look at Heat Treatment for Pain Disorders, APS Bulletin; 2004.
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