2 Practical Tips For Helping Back Pain

Back pain is a common issue that affects millions of people, often stemming from various activities or lifestyle choices. It can be frustrating and debilitating, making even the simplest tasks feel challenging. However, there are effective strategies to help manage and alleviate back pain. Two essential tips are to move often and to be patient.

Move Often

One of the keys to managing back pain is staying active. While it may seem counterintuitive to move when you're experiencing discomfort, gentle movement can actually enhance flexibility, strengthen muscles, and promote endorphin release, which will all help reduce your pain. Prolonged inactivity can lead to stiffness and further exacerbate pain, creating a cycle that can be hard to break.

Incorporating movement into your daily routine doesn’t mean you have to jump into intense workouts or strenuous activities. Simple, low-impact exercises such as walking, stretching, or engaging in the rehab exercises you’ve been prescribed by your physiotherapist, chiropractor or massage therapist can all can provide significant benefits. Aim to take breaks from sitting, especially if you have a desk job. Stand up, stretch your back, walk around for a few minutes, or even perform gentle back exercises. These small adjustments can help reduce tension and discomfort.

Additionally, consider a daily walk. Usually the first few minutes will feel stiff and awkward, but as your back warms up, you’ll start to feel better and be able to harness the painkiller effects of exercise and the endorphins it releases. It’s even better if you can get outside for this walk because there is strong research showing time in nature can help with pain!

Be Patient

Managing back pain is often not a quick process. It is essential to be patient with yourself and your body. Healing takes time, and everyone’s recovery journey is different. You may not notice immediate relief from your efforts, and that’s okay. Consistency is key; it helps to commit to making movement a regular part of your routine while allowing your body the time it needs to heal.

During your back pain management journey, it’s also crucial to stay in tune with your body. Listen to how it responds to various activities and adjust accordingly. If certain movements or exercises exacerbate your pain (worse than a 4/10, or feels way worse the next day), modify or avoid them until you gain more strength and flexibility. Gradually increase the intensity and duration of your activities based on what feels comfortable and manageable. Your chiropractor, physiotherapist, or massage therapist should also be able to provide more specific guidance to help you get back to your favourite activities quickly and safely.

Another aspect of patience is understanding that pain may fluctuate. It’s common to experience good days and bad days. However, by remaining dedicated to both movement and self-care, you can create a positive environment for recovery. Utilizing treatments like chiropractic care, registered massage therapy, or physiotherapy can also provide additional support and expedite healing.

In conclusion, back pain can be a challenging condition to navigate, but by focusing on moving often and being patient, you can take significant steps toward recovery. Gentle movement, consistent exercise, and a patient mindset are foundational elements in managing back pain effectively. Remember, it’s okay to seek professional help for personalized guidance tailored to your specific needs.

Pain may suck, but there are paths to relief and healing. With time and dedication, you can regain control over your back health.

If you’re struggling and want some support, our team at Highlands Wellness & Sports Injury Clinic in Kanata is here to help.