Sick of that constant backache? Here are six strategies to feel great again.
Low back pain is a common condition that affects millions of people worldwide. It can range from mild discomfort to debilitating agony, impacting your ability to perform daily activities and affecting your overall quality of life. If your back hurts every time you tie your shoes, it’s time to fix it—those Velcro sneakers aren’t a good look. The good news is that there are proven strategies you can implement to alleviate low-back pain and prevent its recurrence.
A quick disclaimer on medical advice: I’m here to motivate, inspire, and help you reach your fitness goals. But remember, I’m not your go-to guy for medical counsel. If you have any concerns or questions about back pain, please consult a qualified healthcare professional.
Common Causes of Low-Back Pain
The most common cause of low-back pain is musculoskeletal strain or injury. This type of pain often results from poor posture, improper lifting techniques, or overuse of the back muscles. Other common causes include:
Muscle strain: Overstretching or tearing the muscles and ligaments supporting the spine can lead to low-back pain. This can occur due to sudden movements, lifting heavy objects, or repetitive activities that strain the back muscles.
Herniated disc: The intervertebral discs act as cushions between the vertebrae in the spine. A herniated disc occurs when the soft inner core of a disc pushes through the tough outer layer, irritating nearby nerves and causing pain.
Degenerative disc disease: As you age, the intervertebral discs naturally lose moisture and wear down, leading to degenerative disc disease. This condition can cause chronic low-back pain and may be accompanied by other symptoms like stiffness and limited mobility.
Spinal stenosis: Spinal stenosis is a narrowing of the spinal canal, which can put pressure on the spinal cord and nerves. This narrowing often occurs with age and can sometimes result in low-back pain and radiating leg pain (sciatica).
Scoliosis: Scoliosis is an abnormal curvature of the spine that can cause uneven pressure on the discs and joints, leading to low-back pain. It typically develops during childhood or adolescence but can also occur in adulthood.
Arthritis: Osteoarthritis and rheumatoid arthritis can affect your spine and cause low-back pain. These conditions involve inflammation and deterioration of the joints, leading to discomfort and stiffness.
Injury or trauma: Accidents, falls, or sports-related injuries can cause fractures, sprains, or strains in the back, resulting in acute or chronic low-back pain.
It’s important to note that low-back pain can have multiple causes and a comprehensive evaluation by a healthcare professional is necessary for an accurate diagnosis and appropriate treatment plan.
How to Reduce Low-Back Pain
Your back pain shouldn’t be the theme of every conversation. Whether you’re dealing with occasional twinges or chronic discomfort, these techniques can provide relief and help you regain control of your life. Here are six effective approaches to reduce low-back pain and improve your well-being.
1. Maintain proper posture
One of the fundamental factors contributing to low-back pain is poor posture. Slouching or sitting for extended periods with a hunched back can strain the muscles and ligaments in your lower back.
They say sitting is the new smoking. If that’s the case, most folks over the age of 40 have been chain-smoking for years. To reduce the risk of pain, it is crucial to maintain proper posture throughout the day. Pay attention to your alignment when sitting, standing, or lifting objects. Sit with your back straight, shoulders relaxed, and feet flat on the floor. When standing, distribute your weight evenly on both feet and engage your core muscles to support your spine
Coaching Tip: When lifting heavy objects, squat down and use your legs rather than your back to minimize strain.
2. Engage in regular exercise
Physical activity is a powerful tool for reducing low-back pain. Regular exercise helps strengthen the muscles that support the spine, improve flexibility, and enhance blood flow to the area. Incorporate exercises that focus on core strength into your routine. These exercises target the abdominal and back muscles, which are crucial in maintaining a healthy spine.
Coaching Tip: Aerobic exercises like swimming, walking, or cycling can also be beneficial, as they promote overall fitness and help maintain a healthy weight, reducing the stress on your back.
3. Practice mindful movement
In addition to regular exercise, practicing mindful movement techniques can provide significant relief from low-back pain. Mind-body exercises, like yoga and stretching, emphasize proper alignment, flexibility, and relaxation.
These practices not only stretch and strengthen the muscles but also promote mental well-being and stress reduction. You can improve body awareness, release tension, and develop a more harmonious relationship with your back through mindful movement.
4. Prioritize ergonomics
Whether at work or at home, creating an ergonomic environment can help alleviate low-back pain. Evaluate your workspace and make necessary adjustments to promote proper posture and reduce strain on your back. Use an ergonomic chair with good lumbar support to maintain a neutral spine position and ensure your desk is at the appropriate height.
When using electronic devices, such as laptops or tablets, use a sit-stand desk to position them at eye level to avoid hunching over.
Coaching Tip: If you’re required to stand for extended periods, consider using a cushioned mat or supportive shoes to provide comfort and shock absorption.
5. Apply heat and cold therapy
Heat and cold therapy are simple yet effective methods for managing low-back pain. Applying a heating pad or taking a warm bath can help relax muscles and improve blood flow to the affected area, providing relief from pain and stiffness. Cold therapy, on the other hand, can help reduce inflammation and numb the area. Use an ice pack wrapped in a thin cloth and apply it to your lower back for 15-20 minutes at a time.
Coaching Tip: Alternating between heat and cold therapy can provide even greater relief, so experiment with both approaches to see what works best for you.
6. Maintain a healthy weight
Maintaining a healthy weight is essential for overall well-being and can significantly impact low-back pain. Excess weight puts additional strain on your joints and can contribute to discomfort in your lower back.
Coaching Tip: Prepare and plan your meals ahead of time, focusing on balanced portions of protein, carbohydrates, and healthy fats. This can help you avoid overeating and make healthier choices.
Remember, it’s crucial to consult with a healthcare professional to determine the most appropriate techniques and exercises for your specific condition. Your doctor or physical therapist can provide personalized guidance and create a comprehensive plan to address your low-back pain effectively.
Joseph Arangio, MS, CSCS,is co-founder of Arangio.com, a results-driven body-transformation program for men and women, over the age of 40, who want to lose weight, get strong, and slow aging in 90 days guaranteed. Scan the QR Code right now to claim your free copy of his latest book, The New Fountain of Youth.
