For many, back pain is the new normal. In 2010, the Global Burden of Disease reported low back pain as the number one cause of disability worldwide. Back issues account for a large proportion of missed work days and doctor visits. Fortunately, there is hope. From exercise to ergonomics, there are many ways to help prevent and alleviate back pain. Before we begin, it’s important to understand the main causes of back pain.
Back Pain Causes
Many different factors can contribute to back pain. Obesity, inactivity, nutrient deficiency, and smoking are the most common causes of chronic back pain. Other causes include injury, scoliosis, osteoporosis, arthritis, and degenerative disc diseases. Poor ergonomics also factors into the equation. This includes wearing ill-fitting shoes, sleeping on the wrong type of mattress, wearing a heavy backpack for prolonged periods of time, and sitting in an uncomfortable chair.
Back Pain Exercises
Obesity is one of the leading causes of back pain. As such, losing weight is often the most effective option to relieve back pain. A healthy diet and regular exercise are the best long-term options. Exercise not only burns fat, but also builds muscle. Below are some of the best back pain exercises:
- Cardiovascular exercises such as walking, running, cycling, and swimming
- Yoga and pilates to improve flexibility and posture
- Weight-bearing exercises such as back extensions and deadlifts
- Exercises targeting the gluteus muscles such as squats and step-ups
- Abdominal exercises to improve core stability
- Targeted lower back stretches
- Maintaining an upright posture when sitting or standing
Warm up prior to performing physical activity, and observe proper form at all times. If you have a preexisitng medical condition, consult your doctor before starting a new exercise program.
Tips to Reduce Back Pain
How your back feels is largely the result of how you use it every day. What you wear, how you sleep, and what you eat all affect how your body feels, and that includes your back. In addition, poor ergonomics can lead to stiffness and pain in the lower back. Here are some tips to help you prevent and reduce persistent back pain.
- If you spend a lot of time working on a computer, place the screen at eye level to prevent yourself from hunching over.
- Choose a chair with sufficient lumbar support.
- Take regular breaks to stand up and stretch.
- If you consistently wake up with a sore back, consider switching to a firmer or softer mattress.
- Wear properly fitted and cushioned shoes when exercising.
- Eat a balanced, nutrient-rich diet.
- Stay hydrated throughout the day.
- Quit smoking, as the chemicals in cigarettes can impede the flow of blood and nutrients to the tissues in the spine.
Back Pain Treatment
Proper diet, exercise, and ergonomic changes can go a long way in relieving back pain. However, severe or chronic back pain may require professional treatment. If you experience chronic back pain, make an appointment with your orthopedic clinic. Examples of treatment options include physical therapy, massage therapy, and corrective surgery. Your doctor can determine the cause of your discomfort and provide tailored back pain treatment.