Back pain is one of the most common ailments we will all face at one point in time. In fact, about 80% of us will suffer from back pain. Sometimes it’s just a nagging pain and other times it can bring us right to our knees!
The cause of back pain can be attributed to aging. The older you are, the more likely you will experience back pain. Other causes are due to muscle strains in which your muscle fibers are overstretched.
You’re probably wondering how I overstretch my muscles. The simple answer is repetitively lifting heavy objects with your back, lifting while twisting, with a quick sudden shift in a movement such as swinging a golf club and suffering an unforeseen fall. With back pain, comes sleep deprivation for some, inactivity or lack of exercise for many, and missed days at work! You don’t want this back pain to mess with your flow of income! Let’s talk about 5 ways to relieve and prevent back pain!
1.) Stretch Regularly! If you are very active, make sure to stretch before working out to increase flexibility. Avoid jerky movements and when the stretch starts to hurt, STOP! You want to feel some tension with stretching.
2.) Be mindful of your posture when sitting, standing, and lifting heavy objects. Muscle imbalances and pain occur because you are slouched down in your chair, leaning too far forward at your desk, and lifting heavy boxes improperly by holding objects too far from your body.
3.) Yoga is a great way to relieve back pain. The purpose of Yoga is to correct your physical posture, allow you to engage in proper breathing techniques, and perform meditation in which you can reduce your stress and enhance self-awareness.
4.) Weight lifting is a great way to build and strengthen muscle. Be careful not to lift too much weight as you could cause a back injury. It is important that you practice and master proper form before increasing weights.
5.) Stay Active! When you have back pain, most people tend to stay in bed or on the couch. Despite having soreness or pain, you have to keep moving. If you stick to the couch or bed for 48 hours or more, your muscles actually become weaker. If the pain is too unbearable, then definitely get check out by your doctor.
These tips will help you relieve pain and prevent back pain. Always seek advice from your doctor before engaging in new activity. Reach out to your local physical therapist who will keep you in tip-top shape!
Dr. Katrina Banks, PT DPT, CCI, CSRS, LSVT-BIG, NCS
Board Certified Neurologic Specialist
