Back pain is a relatively common health issue in Australia, affecting around 4 million people. However, just because it affects many people, this doesn’t mean it’s something you have to put up with.
Back pain– whether it’s in the bones, joints, connective tissues, muscles, or nerves– has the potential to impact your day-to-day life by preventing you from doing activities you love or even your daily household chores. Pain shouldn’t keep you from living your life the way you want, so if back pain affects you, it may be time to look into potential ways to reduce it.
This article explores the common causes of back pain and ways you or an allied health professional such as a physiotherapist may be able to address it. For personalised advice or to book an appointment with a physio in Mount Gravatt, contact our team at Pinch of Prevention today.
What Causes Back Pain?
Back pain may be felt anywhere in the back, from the cervical spine in the neck to the coccyx (tailbone). As it’s such a large area, there are many potential causes of back pain. These include:
- Arthritis
- Bone fractures
- Herniated discs
- Bulging discs
- Spinal stenosis
- Myofascial pain syndrome, which is pain without a clear cause
- Soft tissue injuries
- A sudden increase in load on the spine
- Scoliosis
- Vertebrae disorders
- Sciatica
Ways to Address Your Back Pain at Home
Many people turn to over-the-counter medications such as paracetamol or anti-inflammatory creams and gels when they experience pain, including back pain. Some people choose not to use medications like these, or find that they don’t address the pain as much as they’d like.
Other potential ways that may help to reduce back pain include:
1. Strengthening Core Muscles
Our core muscles support our spines and keep us upright, so they play a large role in our back health. Strengthen your core muscles with targeted exercises like planks, bridges, and other specific abdominal exercises in an effort to stabilise your spine and reduce discomfort. However, don’t jump straight into an exercise routine if you haven’t exercised for a while– take it slow and steady at home, or work with a physiotherapist, exercise physiologist, or personal trainer to find an exercise routine that suits you.
2. Stretching/Foam Rolling
Tight muscles may contribute to back pain and pain elsewhere in the body, so stretching these muscles may help to reduce pain. Incorporate gentle stretches that target the lower back into your day, as these are designed to keep your spine mobile, improve your flexibility, and promote better posture. Another way to help reduce tension in muscles and promote mobility is through using a foam roller.
3. Avoiding Sitting for Long Periods
Sitting in one spot for an extended period of time, such as at a desk for work, may put excessive pressure on your back– especially if you have poor sitting posture. Slumping or sitting awkwardly in your chair may make this worse, so ensure you have good sitting posture by keeping your feet flat on the floor, keeping your monitor at eye level, and using a chair with proper support. Most importantly try to get up and stretch and walk around regularly, avoiding sitting in one position for long periods.
4. Keeping Active
Regular movement is vital for so many aspects of our health, including our spines. Low-impact exercises like swimming and walking work to improve circulation to the spine and maintain mobility, making them typically great choices if you’re new to or are returning to exercise. Strength training can help reduce back pain by building stronger core, back, and hip muscles, which support and strengthen the spine. If you’re new to strength training, ensure to see a professional first, like a physiotherapist, to guide you on where to start and teach you correct technique with exercises.
5. Lifting Correctly
Lifting correctly is important to prevent injury, especially to the back, by ensuring that the body uses proper posture and muscle engagement. Using correct technique like bending at the knees, keeping the back straight, and holding the load close, reduces strain on the spine and joints, promoting safer and more effective movement.
6. Reducing Pressure on Your Back While Sleeping
While the way you sleep may be comfortable, it also may be putting strain on your back without you even realising it. Sleeping on your belly is generally best to avoid because it can strain the neck and spine, leading to discomfort or pain. If you sleep on your side, place a pillow between your knees to keep your spine aligned and reduce strain on your lower back. If you sleep on your back, a pillow under your knees may help. And however you sleep, investing in a supportive mattress may make a significant difference to your pain levels.
7. Maintaining a Healthy Weight and Diet
Diet plays a vital role in so many areas of our health, including that of our backs. For example, anti-inflammatory foods like oily fish, leafy greens, and nuts may assist with reducing inflammation that leads to back pain. Meanwhile, carrying excess weight– particularly around the abdomen– may place pressure on the spine, so eating a wide variety of healthy foods in combination with exercise may assist with reducing back pain.
8. Making Lifestyle Changes
Even small changes may add up, so any positive lifestyle changes you can make may help to reduce your back pain. Avoiding sitting for long periods, taking more steps every day, and incorporating more fruits and vegetables into your diet may be enough to make a difference in your back pain.
Physiotherapy for Back Pain
If at-home treatment methods don’t assist with your back pain, it may be helpful to make an appointment with a physiotherapist.
Physiotherapists aim to assess your posture, movement patterns, and muscles to create personalised treatment plans designed to target your pain. Treatment plans will vary from person to person, but may include:
- Stretching/flexibility exercises
- Postural training
- Strength exercises
- Massage
- Joint mobilisation
- Dry needling
Address Back Pain With A Pinch of Prevention
At A Pinch of Prevention, we offer physiotherapy, acupuncture, and naturopathy as potential treatment options for back pain. Whether your pain is in your lower back, upper back, or anywhere in between, we aim to pinpoint the cause and assist you on your journey towards relief. To get started, book your appointment today.
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