Back pain is one of those things that can impact a large part of your life, especially if you lead a more active lifestyle.
Without a doubt, this common problem is one of the most frustrating problems you may have.
Nevertheless, there are things you can do to prevent back pain, most of which are related to certain movement patterns and positions of the body.
In this article, we’ll give you insight on how to prevent and deal with back pain, so without further ado, let’s get to it!
Keep It Straight…
Unless you want to be The Hunchback of Notre Dame, keeping a good body position (especially during weight training) is essential to preventing and dealing with back pains
Why? Well, because the majority of back injuries are due to a poor, unfavorable body position under significant tension.
Lifting heavy things during everyday activities, or simply being in a bad position for a long time, can progressively damage your spine’s vertebrae.
To further help you understand this, consider the following example.
You went to the grocery to get some water and are going to load your trunk with large water bottles.
Instead of bending over and lifting the bottles up with a curved back, you hoist them up with a neutral spine.
How? Well, begin by bending over with a straight back and dipping your hips down, instead of rounding your spinal column.
Then, use your whole body to lift up the bottles and avoid unfavorable positions of the spine.
Think of it as a deadlift!
Tips To Prevent Back Pain
Though back pain can be excruciating, there are things you can do to prevent and/or deal with it, if it is already present.
Check out our tips below!
Walk It Off!
Non-strenuous aerobic exercise, such as walking, has been shown to relieve low back pain.
It’s simple, free and easy to incorporate into your daily routine, plus, you can practically do it during any time, in combination with daily chores.
Walk to work instead of taking the bus, go to the store or walk your dog!
Walking helps strengthen the muscles that keep the body upright and improves the stability of the spine.
Though it’s the most common human activity, walking is a powerful back pain-relieving exercise!
Stretch
The back was made to move, so restricting movement can make the pain worse!
Try some simple back stretches to relieve back pain and improve movement.
Remember to move slowly, never force your body to stretch painfully, and use a flat, stable surface on which to stretch.
Other Exercise Choices
Swimming can be a great exercise to help relieve back pain because it puts virtually no pressure on your spine and back, as water supports your entire body.
Cycling is another great option – but here you need a more upright type bicycle to avoid being overly hunched over.
These are the so-called “low-impact” cardio activities, which don’t put stress on your joints and engage the majority of your muscle groups.
Remember, It’s Not Just The Back
In many instances, back pain is the result of weakness elsewhere in your body!
As a matter of fact, your back works with many other muscles to keep your body straight and stable.
That group of muscles is referred to as the “core” is made up of, but not only:
- Abdominal muscles
- Lower back muscles
- Obliques
- Pelvic floor muscles
- Diaphragm
For this reason, developing your core muscles is of prime importance for back health!
Here are 5 low skill exercises to help you strengthen your core:
- Hanging leg raises
- Hollow Holds
- Superman Holds
- Side Planks
- Glute Bridges (Hip Thrusts)
Including these 5 exercises and adding some resistance to some of them, will help you strengthen your core all around and thus, take tension off of your back and make it less likely for injury to occur.
Conclusion
Back pain is very common for many people, which in most cases is caused by poor body posture during daily and training activities.
If however you maintain good posture and have good exercise form, but back pain still persists, it is best to consult with your doctor/physical therapist.
Paying attention to which activities result in pain can also help to identify the reasons for back pain, and thus help identify which versions or modifications can be used to alleviate it.
Your coaches at CrossFit Léman can help you with this.