How has back pain affected your life? Everyone who’s experienced back pain has their own unique story and it is the most common injury I see on a day-to-day basis. Personally, I’ve experienced debilitating back pain where any movement was painful and I could hardly sleep comfortably.
I’m here to tell you that there is light at the end of the tunnel and your back pain WILL get better. Here are four ways to help relieve your lower back pain and also ways to help prevent future injury.
- GET MOVING!
If you’re having back pain and exercise isn’t a regular staple in your daily routine then that’s the first thing you should address. Exercise comes in many forms. One form never trumps another as long as it fills your cup, and challenges you to improve your fitness. Our general recommendation is 150 minutes of moderate-intensity exercise cardiovascular OR 75 minutes of vigorous cardiovascular exercise along with two to three days of strength training.
- FIND THE WHY!
Understanding your specific triggers for your lower back pain is crucial to ensure you aren’t flaring yourself up. It could be your posture, specific movements (generally bending forward more than backward), or incorrect exercise technique. If pain is constant I encourage you to see a rehabilitation professional such as a Physical Therapist or Massage Therapist to help you identify these triggers.
- TAKE A CHILL PILL & RELAX!
Stress is a major risk factor in developing lower back pain. The nervous system influences everything in the body and if you’re in fight or flight all the time then it can lead to injury because it doesn’t allow any recovery for your body. Activities like getting outdoors, mindful meditation, pool work are examples however, as with exercise pick activities that fill your cup.
- TAKE CONTROL OF YOUR LIFE!
Lifestyle factors such as sleep, nutrition, and hydration improve your overall health and aid your recovery back to 100% if you aren’t sleeping seven to eight hours regularly, drinking adequate water (~1 oz/lb body weight), as well as eating a well-balanced diet then those factors must be addressed. These are major lifestyle changes so it takes TIME. I would recommend focusing on one at a time to create a positive daily habit. Consistency is KEY! Remember, if there is an occasion where you fall off, we are all human. Have ways to keep yourself accountable such as joining a community group or recruiting a friend or your partner to join in.
As always, we hope this helps! For any questions and all suggestions, please email us at TeamSP@SportsPerformancePT.com
If you want to know more information about how we can help, get started with a FREE discovery phone call.
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– Dr. Jason
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