Q – How Can I Prevent Back Pain?
(By Jeremy Wisdom, Physiotherapist)
The latest research tells us that often people have never had a physical trauma to cause back pain like a car accident, falling, or lifting something heavy.
There is usually a combination of factors that cause back pain which could include overuse, poor posture or other stressors.
Keeping in mind everyone is different, here are some tips:
Exercise! 🏃♀️
You can’t escape it, exercise is important for so many reasons, but a big one is preventing back pain. Muscles are meant to move. If you aren’t in good shape, you’re more likely to hurt your back and feel pain when you do even simple movements, such as getting out of the car. Exercise helps keep your joints fluid and your muscles strong.
Core & Glute Strength
A regular strength-training routine that focuses on training your muscles to work together can help support your spine. Core muscles include your pelvis, lower back, hips, and abdomen. Strong, activated glute muscles ? help protect your back from activities such as lifting a heavy object.
Eat Well 🍏
Healthy eating habits can keep your weight down. Being overweight can put added strain on all of your joints, especially your spine.
Posture Awareness
Be aware of how often you slouch over your laptop and phone when texting. Take the time to take a break from long periods in front of the computer ? with a simple walk around the block or some hip-flexor stretches.
Reduce Stress
Stress can impact your level of pain. Stress causes you to tense your muscles and constant tension can cause back pain. Take up a hobby or regular activity that helps you relax.
Sleep Style 🛏️
For most, sleeping on your back can put pressure on your spine, pop a pillow under your knees to reduce this. If you’re a tummy sleeper, put a pillow under your pelvis. Side sleeping is generally the best way to go (but everyone is different!)
When pain sets in, it can be debilitating and can have a major effect on your daily life and work activities. Don’t let that happen to you, put in place some positive things today.
Physiotherapists are experts in the assessment of musculoskeletal injuries, especially spinal related pain, that’s why we can help you.
We can help you with pain treatment including targeted deep tissue massage, mobilisation, dry needling a strengthening home/gym-program and our Clinical Movement Therapy sessions are a great option for whole-body awareness, strength and posture improvement.
To make an appointment with one of our experienced back physios in our Claremont clinic, click here to book online or call us on (08) 9384 1555.
