Low back pain is a common condition we see in all clinics. There are many injuries that can cause it, from acute to chronic. There are many factors and causes that can cause back pain. However, there are some “go-to” tips that can prevent or manage the pain.
1) Physical activity
People believe that relaxation and rest are the best thing to do when suffering from pain. However, too much rest can cause tightening of the muscles, which in turn can lead to an increase in symptoms. Research shows that physical activity can be one of the best ways for low back pain to be prevented and treated. Moving helps reduce stiffness caused by prolonged sitting or standing. It also increases blood flow and releases hormones that help with pain relief. It helps to reduce stress on the lower back by increasing strength and stability. Begin with gentle exercises such as yoga, walking, biking or cycling, then increase the intensity of your exercise as the pain subsides.
2) Stretching:
Most people spend their day sitting or standing for long periods of time. Tightness can be caused by different muscle groups pulling on the pelvis. This causes low back pain. The quads, hamstrings and hip flexors are all common muscle groups that tend to tighten up. Each position should be held for at least 30 seconds. This can be done 2-3 times per day.
3) Strengthening:
As with muscle tightening from prolonged sitting or standing, some muscle groups can also become weaker, putting additional strain on the low back. Low back pain can be prevented and managed by strengthening the abdominal, butt and back muscles.
4) Postural Awareness
Your posture plays an important role in managing back pain. Slouching can increase pressure on the spine and cause pain. This load can be reduced by standing straight or sitting up straight. You can reduce pressure on the spine by avoiding twisting your back to reach items at work.
5) De-stress:
An increase in stress can lead to an increase of pain throughout the body. Stress can cause muscles to stiffen and lead to poor body mechanics. You can de-stress by getting a good night sleep, practicing yoga, meditation, and talking to a friend.
6) Heat:
When it comes to pain, the question of heat vs. Ice is one that we are often asked. Research shows that heat is better for the back. Heat reduces pain by increasing blood circulation and blood flow to the affected area. This allows the muscles to relax, and the pain to subside.
There are many factors and causes that can lead to low back pain. Every case is unique. A physiotherapist will perform an assessment to determine the causes of low back pain and recommend the right combination of exercises and movements to help you recover.
