Seven Tactics to Avoid Back Pain

What is a Back Pain? 

Back pain is the most common symptom of back injury. Unfortunately, many people ignore this pain because they believe it’s not serious. Most times, they’ll call it a “stubbed toe” or “muscle pain.” But, if you have experienced back pain, you know how painful it can be. It can range from an irritating, mild discomfort to an agonizing, constant pain that makes it difficult to do day-to-day activities. You will never know what causes back pain. You can have it for years without knowing the cause. It can occur at any age, but it is more common in people who are middle-aged to senior citizens.

Back pain is common. To avoid it, follow these seven simple tactics; they are drug-free and very effective:

1. Visit your chiropractor regularly for adjustments:

Working with your chiropractor is one of the best ways to maintain your health. Sometimes you need to go more often than just once or twice a year. If you find yourself constantly getting sick or injured, then you may require more regular chiropractic adjustments.

Chiropractic is proven to effectively treat back pain without the dangerous risks of surgery or drugs. Gentle and non-invasive chiropractic adjustments help to restore functionality and structure within the spine, making it perfect for those who are uncomfortable with invasive treatments. According to research in the journal Spine , many patients who undergo back surgery experience similar or worse levels of pain than before their operation whereas those who practice chiropractic therapy tend to do better clinically than those who go under the knife.

2. Increase core strength:  

A strong core is a powerful tool. Here are a few exercises you can do to get a fuller core. One of the most popular of these exercises is the Pilates 100. One of the best ways to get a full core is to do sit-ups. They don’t seem like much, but they do a lot to strengthen the core. It’s also vital to do the plank, planks are more difficult than they seem and can provide more benefits than you’d expect. By engaging the abs while exercising, you’ll get a strong core and better posture. A stronger core can help prevent back pain and it can make your abs look more defined and attractive for things like swimsuits and bikinis.

Your core has a direct impact on your back pain and strain. By strengthening your core using pilates, lifting, and bodyweight exercises you can reduce the amount of strain placed on your lower back.

3. Don’t become dependent on a back brace : 

Overusing your back brace doesn’t resolve the issue, though. In fact, this could make the pain persist since it’s a sign that your core muscles aren’t able to provide muscular support for your spine and hips.

It’s important to balance out the amount of time you spend wearing your back brace. If you’re constantly reaching for it, it can lead to muscle strain and even injury as you compensate with your muscles and tendons. Your main focus should be on locating the problem and then working to strengthen your core so that is doesn’t recurr again and again. The key is to fortify your core muscles by working on exercises that target these areas directly.  Increasing muscle strength might also reduce recurrent episodes of sciatica.

4. Practice excellent posture: 

Your posture is more than just looks. Good posture leads to proper alignment of the spine, decreased soreness, and improved lung function! Ask your chiropractor what you can do to improve your posture!

With better posture, you’ll notice that your body feels more comfortable. Posture is important during your entire day. It’s essential that you have good posture when you are standing, sitting, or lying down. Good posture helps you feel better, look better, and ultimately feel more confident.

5. Apply ice and heat:  

Using ice and heat can both play a part in pain management, from muscle soreness to a common injury. Ice should be applied within the first 48 hours of injury for a period of 15-20 minutes. Heat should be applied during the second 48-hour period for a longer duration of 20-30 minutes. Always remember to apply ice or heat for no more than 20 – 30 minutes at a time, about 4 – 6 times each day, or whichever method helps you get the best night’s rest!

6. Improve your flexibility : 

Flexibility is definitely key if you want to release the tension in your back. It’s important not to push it too far, however. If you have any questions, ask your chiropractor for tips on how to be more flexible. You can also do yoga or just stretch yourself at home!

Reconditioning your spine can help alleviate pain related to tight muscles. Carefully stretch the major muscle groups of your back and be sure not overstretch yourself. If you have any questions, ask your chiropractor for tips on stretching today!

7. Check your mattress, pillow and sleeping position:

When choosing a mattress, your main priority is to get one that offers consistent support from head-to-toe. You need it when you shift from side to side in the night when sleeping, and if it’s not there, an upper or lower back pain can come up during the day. Another important element to consider is its firmness. A firm mattress can protect you better against pressure points caused by an uneven sleep position. As for at home, one needs to have a good pillow which should have enough support so as to be able to maintain a neutral spine position while sleeping on your back all night long. Last but not least, never sleep on your stomach since it will take away all of your neck curve and place pressure on your brainstem!

Back Pain
Here at the North York Madison Sports Injury Clinic we want to provide you with the best chiropractic care possible in North York. We offer many services from chiropractic adjustments, orthotics consolations, RMT, Physiotherapy, Kinesiology and Naturopathy. Make an appointment today!

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