Back pain can strike at any time. You could experience discomfort following a strenuous workout, after doing yard work or even just from bending over to pick something up. Back pain can stop you in your tracks, making it impossible to do the things you want to do, but it doesn’t have to! Here are five tips your physiotherapist recommends to keep back pain at bay.
1. Stretch Daily
Daily stretching has significant benefits for your overall health. Stretching can help you improve and maintain mobility as you age, reduce the symptoms of back pain, maintain muscle flexibility and prevent permanent disability after an injury.
2. Move Around More
For many people, sitting for eight hours a day has become the norm. But sitting for this length of time can be detrimental to your health, leading to a stiff neck, sore shoulders and nagging lower back pain. If you’re spending hours at your desk for work, make it a habit to get up and move around for a few minutes every hour or so. A quick trick to ensure you do this is to set a timer at your desk.
3. Focus on Posture
Pay attention to your posture while you’re sitting. The alignment of your body while at your desk has an enormous impact on the health of your back and spine. Most sitting-related pain results from a poorly designed workstation. Always remember, your head and neck should be in line with each other, your feet hip-width apart and your eyes level with your screen.
In addition to getting up from your desk and walking around, you can also reduce the pain by incorporating light exercise into your daily routine. It doesn’t have to be strenuous — and if you’re exercising to alleviate the pain, it shouldn’t be. A few core exercises while sitting, as well as a walk around the block, can work wonders for pain and for maintaining your overall health.
5. Follow a Customized Treatment Plan
When it comes to back pain, no two people are exactly alike. The cause of your pain, your lifestyle, your fitness level, your daily routine — all of these factors and more can impact the type of treatment that you need. If nagging back pain has become a problem in your life, see a physiotherapist for help designing a treatment plan that is customized to your needs.