Nothing will derail your life like back pain. Even mild pain in this part of the body can make getting out of bed a struggle (not to mention sleeping in it to begin with.) No matter what kind of activities you routinely engage in, doing them with back pain is no fun. Sometimes the cause of the pain is in the back itself. But sometimes tight muscles in other parts of the body can pull your back out of whack.
Do healthy people have back pain?
According to the National Library of Medicine, 8 out of 10 people experience back pain at some point in their lives. It’s safe to say that many of those individuals are healthy. In fact, high levels of physical activity can sometimes increase the risk of strain or injury to the back. Just because someone looks like a bronzed god or goddess, that doesn’t mean they aren’t suffering in ways we can’t see!
Overdoing it
One obvious way you can hurt your back is by improperly lifting something. Another is by working out excessively and not giving your body a chance to recover, which results in muscle stiffness that can pull your back out of alignment.
But perhaps the worst thing you can overdo is sitting. Muscle groups in your hips and legs grow tight after prolonged periods at your desk or behind the wheel of a car, and this might actually be the culprit of that nagging back pain you feel. It’s important to get up and stretch periodically, and to work varied movement into your day in as many ways as possible.
Roll your blues away
Whether you tend to overdo exercise with high-intensity workouts, or underdo it with a sedentary screen-based job (or both!), your back deserves some TLC. Any regular routine of gentle stretching or yoga will help offset other activities and prevent pain before it arises. Keep in mind that tight hamstrings, hip flexors and glutes may be the most important areas to target. As far as strength training goes, focus on your core! The stronger it is, the more it can help hold your spine in alignment.
Even something as simple as going on a walk promotes circulation and muscle release. Schedule it. Regular therapeutic massages are another great way to release tight muscles and relieve stress at the same time. And your insurance might cover it, check and see.
A foam roller is a great tool for home maintenance, to help soothe and loosen soft tissues. Foam rollers come in styles to suit every sensibility: soft, firm, textured, hot, cold, even vibrating. Check out these helpful foam roller exercises that cover every area of your back for a comprehensive treatment.
““Foam rolling exercises make a fantastic addition to your self-healing repertoire. This self-myofascial release technique can safely and effectively relieve tension, tightness, and pain in your back.” ”
And for good measure, here’s a great video about using a foam roller on your lower body to prevent back pain. Sometimes it’s helpful to see how it’s done.
Come visit us at Parkside
Whether you’re recovering from an injury or just need a tune-up, we’re here to help. We tailor our care to your specific condition and tap into your body’s natural healing ability. Make an appointment, or if you have any questions, contact us.