Back pain is one of those things that can impact a large part of your life, especially if you lead a more active lifestyle.
Without a doubt, this common problem is one of the most frustrating problems you may have.
Nevertheless, you can prevent back pain, most of which are related to specific movement patterns and body positions.
In this article, we’ll give you insight on how to prevent and deal with back pain, so without further ado, let’s get to it!
Keep It Straight…
Unless you want to be The Hunchback of Notre Dame, keeping a good body position (especially during weight training) is essential to preventing and dealing with back pains
Why? Well, because most back injuries are due to a poor, unfavourable body position under significant tension.
Lifting heavy things during everyday activities or simply being in the wrong position for a long time can progressively damage your spine’s vertebrae.
To further help you understand this, consider the following example.
You went to Woolies to get some water and load your boot with large water tubs.
Instead of bending over and lifting the bottles with a curved back, you hoist them up with a neutral spine.
How? Well, begin by bending over with a straight back and dipping your hips down instead of rounding your spinal column.
Then, use your whole body to lift the tubs and avoid unfavourable positions of the spine.
Think of it as a squat!
Tips To Prevent Back Pain
Though back pain can be excruciating, there are things you can do to prevent and/or deal with it if it is already present.
Check out our tips below!
Walk It Off!
Non-strenuous aerobic exercise, such as walking, has been shown to relieve low back pain.
It’s simple, free and easy to incorporate into your daily routine. Plus, you can practically do it at any time, in combination with daily chores.
Walk to work instead of taking the bus, go to the shops or walk your dog!
Walking helps strengthen the muscles that keep the body upright and improves the stability of the spine.
Though it’s the most common human activity, walking is a powerful back pain-relieving exercise!
The back was made to move, so restricting movement can make the pain worse!
Try some simple back stretches to relieve back pain and improve movement.
Remember to move slowly, never force your body to stretch painfully, and use a flat, stable surface on which to stretch.
Swimming can be a great exercise to help relieve back pain because it puts virtually no pressure on your spine and back, as the water supports your entire body.
These are the so-called “low-impact” cardio activities, which don’t put stress on your joints and engage the majority of your muscle groups.
However, it is essential to sport the correct swimming technique, as specific movements can strain the back and neck and make it worse!
Remember, It’s Not Just The Back
In many instances, back pain is simply the result of weakness elsewhere in your body!
Your back works with many other muscles to keep your body straight and stable.
That group of muscles is referred to as the “core”, and its made up of, but not only:
1. Abdominal muscles
2. Lower back muscles
4. Pelvic floor muscles
For this reason, developing your core muscles is of prime importance for back health!
Here are our top 5 exercises to help you strengthen your core:
1. Hanging leg raises
2. Stomach Vacuums
3. Lower back hyperextensions
4. Side to side hanging knee raises
5. Hip thrusts
Including these five exercises and adding some resistance to them will help you strengthen your core all around and thus, take tension off of your back and make it less likely for injury to occur.
Back pain is a common thing for many people, which in most cases is caused by poor body posture during daily and training activities.
If, however, you maintain good posture and have good exercise form, but back pain persists, it is best to consult with your doctor/physio.
Remember that back pain must not be taken as a joke – A single wrong movement can lead to excruciating, continuous pain!