Back pain is a common health issue in modern life, often caused by prolonged sitting, strain, or intervertebral disc issues. After treatment and recovery, how you carry out effective rehabilitation exercises and establish correct daily habits is key to preventing frequent recurrences of back pain. Regular visits to physical therapy clinics are not something people desire, so in this article, OneEssential physical therapists will share practical methods to prevent back pain from happening again.
Effective Methods for Preventing and Relieving Back Pain
To prevent back pain, maintaining good core muscle strength is key. The core muscles include those in the abdomen, back, hips, and around the pelvis, which are responsible for supporting the spine and maintaining body balance. When core muscles are weak, the pressure on the lower back increases, raising the risk of back pain. Recommended core training exercises include:
- Bridge Exercise: This exercise strengthens the glutes and lower back muscles to help support the spine. Lie on your back with your knees bent and feet flat on the floor, then slowly lift your hips until your shoulders, hips, and knees are aligned, holding for a few seconds before lowering back down.
- Plank: The plank strengthens the abdominal and back muscles. Lie face down, place your hands on the floor, and keep your body in a straight line. Ensure that your back does not dip. This exercise helps strengthen muscles and improve posture.
- Cat-Cow Stretch: A classic yoga pose that effectively stretches the spine and lower back muscles. On all fours, inhale as you arch your back, dropping your head toward the floor; exhale as you arch your back downward and lift your head. Keep the movement synchronized with your breath.
Replacing the Old Idea of "Correct Posture" with "Constantly Changing Postures"
Traditionally, we’ve been taught to maintain “correct” posture, such as sitting up straight or standing tall, to reduce back pain. However, the latest research and expert opinions suggest that maintaining any one posture for an extended period, no matter how correct, can stress the body and lead to chronic back pain. Instead of focusing on achieving the “perfect” posture, it’s more effective to frequently change your posture. By regularly changing your sitting or standing position, you can balance the load on different parts of the body and keep the muscles flexible, which helps prevent back pain. This new approach emphasizes dynamic posture management. Since everyone’s bone structure is different, it’s best to find the most comfortable posture for your body and avoid staying in any position for too long.
To achieve constant posture change, we recommend the following:
- Stand and Move Every 30 Minutes: Take a break to stand up, move around, and stretch your lower back muscles to avoid prolonged pressure on your back.
- Use an Electric Adjustable Desk: In the office, use an electric standing desk to periodically switch to a standing work mode, utilizing hardware resources for posture change.
- Frequent Posture Adjustments: If you cannot avoid sitting for long periods, sit in a chair and frequently adjust your posture, such as changing the position of your back or feet.
- Adjust Your Seat When Driving: During long periods of driving, adjust your seat and footrest to change your posture and reduce pressure.
- Change Your Posture While Watching TV: Remember to change your posture frequently while binge-watching, even lying down is fine as long as you change your position often.
Adjusting Lifestyle Habits (e.g., Weight Loss, Quitting Smoking) to Prevent Back Pain
In addition to exercise and posture adjustment, healthy lifestyle habits can effectively prevent back pain. Being overweight puts extra pressure on the spine, especially on the lower back. Therefore, maintaining a healthy weight is crucial for reducing the risk of back pain.
Weight Loss Tips:
- Maintain a balanced diet, reducing sugary and fatty foods, and increasing vegetable, fruit, and protein intake.
- Engage in moderate aerobic exercise, such as walking or swimming, to help with weight loss, improve cardiovascular health, and promote overall well-being.
Additionally, quitting smoking helps prevent back pain. Smoking affects circulation and reduces the self-repair capacity of the intervertebral discs and soft tissues, increasing the risk of spinal issues. Quitting smoking not only improves overall health but also helps maintain spine health.
How to Prevent Back Pain at Work
Preventing back pain at work is just as important, especially for those who need to sit or stand for long periods. Choosing ergonomic office equipment can reduce pressure on the spine, improve work efficiency, and enhance comfort. Most importantly, using ergonomic equipment to achieve the goal of “frequently changing postures” is crucial.
- Ergonomic Chair: A good office chair should provide proper lower back support and have adjustable height and tilt, allowing you to maintain a natural posture and reduce pressure on your lower back.
- Adjustable Desk: Standing desks have become more popular in recent years, allowing you to switch between sitting and standing, reducing the negative effects of prolonged sitting.
- Keyboard and Screen Position: Ensure that the height of the keyboard and screen is ergonomic, so that your arms are in a natural position, and your eyes can look straight at the screen, avoiding forward bending or looking down.
In addition, regularly performing simple stretching exercises during work breaks, such as standing up to walk around or doing some lower back stretches, can effectively alleviate pressure on the lower back and help prevent back pain. Lastly, OneEssential physical therapists will guide you on how to do simple back pain rehabilitation exercises at home.
Back Pain Treatment: Physical Therapy
If your back pain persists or worsens, physical therapy is a common non-invasive treatment method for back pain. Physical therapists will design a series of stretching and strengthening exercises to enhance the stability and flexibility of your back. Physical therapy also includes manual techniques, such as joint mobilization and acupuncture, to reduce pain and promote recovery.
Contact OneEssential physical therapy now. We will conduct a series of examinations based on your symptoms and medical history to determine the root cause of your back pain and develop a comprehensive treatment plan tailored specifically for you.