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Back pain? You’re not alone!

Back pain? You’re not alone!

Did you know that approximately 80% of us will suffer from low back pain at least once, at one point or another? And did you know that back pain is the second most common reason for doctor visits (second to colds and flu) and is the largest cause of work-related absence? Although so many of us have or will experience back pain, it is still an issue that must be addressed and treated appropriately.

 

The human back is a complex structure which includes tendons, ligaments, muscles, disks and bones and problems with any of these can lead to back pain. Having a sedentary lifestyle can lead to back pain but on the other hand, when not done properly, strenuous physical exercise can cause serious damage.

 

improper-weight-lifting

 

Back pain can develop from simple things like standing for long periods, having bad posture, lifting something improperly, sneezing or even coughing.  Getting a poor night’s sleep, sleeping in the wrong position, being pregnant, and having a very stressful job are all risk factors.  Even making an abrupt or awkward movement can trigger pain in the back. In many cases though, a specific cause can’t even be found.

 

My intention is not to scare you into thinking that you will suffer from back pain no matter what you do and no matter how careful you are. My objective is to help those who are in pain and prevent those who aren’t. In the majority of cases, your back pain can actually resolve itself with careful attention and home treatment.

 

Here are some simple tips to treat and prevent back pain:

 

Apply ice during the first 24 to 48 hours. I know that the warmth feels good and that it helps to relax the muscles, but ice or any cold compress will reduce the inflammation. Remove the cold compress every 20 minutes to give your skin a rest.

 

Switch to heat after 48 hours.

 

Limit bed rest. If you have a back ache, don’t lift heavy weights at the gym…but don’t stay in bed without moving for one week straight. Avoid more than two days of bed rest. Stay active, just don’t overdo it. Simply walking can be very helpful because it puts the body in an upright, neutral position.

 

Maintain good posture. Pay attention to your posture at all times because poor posture will put unnecessary strain on your back. When lifting something, always bend from the knees, not from the back. Use your legs to do the lifting.

 

good-bad-posture

 

Relieve pressure when sleeping. Sleep in a curled-up, fetal position with a pillow between your legs. If you normally sleep on your back, put a pillow under your knees.

 

Don’t sit for long periods. Get up from your seat every 20 minutes and stretch out your legs and back.

 

Strengthen your core. Exercises that work the abdominal and back muscles will strengthen the muscles to protect your back. Having strong hip and pelvic muscles will also give more back support.

 

Work on your flexibility. Stretching your hips, legs, back and butt will release a lot of tension and tightness in your back. Next time you see me, ask me to show you some simple and effective stretches for back pain.

 

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Physical therapy, massage therapy, and osteopathy are the most effective and common treatments for back pain. Keep in mind that each individual responds differently but with time and proper treatment, the pain will subside. Most importantly, remember that back pain is the largest cause of work-related absence…so hang in there! You’re not alone!

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AMG Therapy

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