Most of us (about 4 out of 5) at some point in our lives will unfortunately experience back pain. The pain can vary by being a constant deep dull ache to a sharp pain that seems to just appear out of the blue. The causes of which can also vary by resulting from a strain or sprain, traumatic incident such as a fracture, or from a disc herniation or nerve impingement, just to name a few. The most common causes of back pain are fortunately preventable and reversible as they are either one or a combination of excessive weight, sedentary lifestyle and/or poor posture.
HERE ARE 5 TIPS TO PREVENT BACK PAIN AND KEEP IT FROM RETURNING
Most people’s lower back pain resolves within a few days or weeks without any treatment, of course depending on the cause and severity of injury. However, most people mistakenly believe that once their pain is gone so is the issue. Not so!
Without treatment, the underlying muscle tissue could still remain inflamed and the muscle fibers could develop scar tissue and adhesions. This could cause poor flexibility within the muscle tissue rendering the muscles “non-compliant” when required to stretch or contract properly during movement thus creating muscle and joint imbalances and altering your gait and biomechanics (the way you walk and move your body). This can cause many future injuries or your original back issue could come back even worse than before.
1. EXERCISE MORE
Most will refrain from activity when their back hurts. Studies have shown that moving your back and regularly exercising can help reduce inflammation and decrease muscle tightness. Our physiotherapist can help determine which exercises and movements will assist.
2. GET THE KNOTS OUT
On going back pain causes chronic tight muscles that develop trigger points (painful “knots”) and sometimes scar tissue and adhesions. A deep tissue massage will assist with reducing these issues. Our massage therapists utilize specialized advanced techniques and can assist with improving muscle health.
3. SLEEP POSITIONS
Typically sleeping on your side with your knees pulled up slightly toward your chest with a pillow between the knees is best but if you prefer to sleep on your back, place a pillow under your knees to keep your knees slightly bent, this helps alleviate tension in the lower back. Try to avoid sleeping on your stomach as it causes too much stress to your lower back. Our physiotherapist can assist with determining the best options for you.
4. GOOD POSTURE
Posture can be the quickest and easiest “fix” to some of your back pain issues. Simple sitting, standing and computer use tips could be all you need. Our occupational therapist could assist with educating you on properly working on your computer and other every day activities.
5. PROPER FOOTWARE
A proper pair of shoes, with appropriate support can reduce pressure on your back. Our Chiropodist (foot specialist) can fit you with custom foot orthotics and advise you on type of footwear.
LONG TERM BACK HEALTH AT GUELPH REHAB CENTRE
5 TIPS TO AVOIDING BACK PAINWhether you seek the expertise or our physiotherapist, occupational therapist, chiropodist or massage therapist, proper education on what to do or not to do is key to maintaining long term back health.