Living with back pain can be truly challenging and can disrupt your everyday life. While it's common to instinctively look for the pain right at the site of discomfort, research shows that the real issues may be found elsewhere in the body. This guide reveals five key things to avoid if you’re experiencing back pain, helping you find the relief and recovery you need.
Avoid Direct Back Exercises
Many people with back pain think they should focus on exercises that target their back. However, studies indicate that the actual source of chronic pain often lies in tightness or weakness in the hips or upper back, not the low back itself. According to Dr. Karel Lewit, the founder of modern diagnostics and therapy of spine-related diseases, “He who treats the site of pain is often lost.”
Beginner trainers and therapists frequently suggest numerous back exercises, but a more effective approach considers the entire body. For instance, strengthening the hip extensors or improving thoracic spine mobility can lead to significant improvement. For example, improving hip flexibility by just 10% can lead to a considerable decrease in low back pain.
Avoid Quick Fix Solutions
In today’s fast-paced world, it's easy to seek quick relief options like over-the-counter pain medications, massage therapy, or chiropractic adjustments. While these might provide instant comfort, they often do not address the root problem. This can lead to a cycle of dependency on these treatments, which might not be sustainable in the long term.
Instead of relying on temporary fixes, focus on understanding how different movements affect your body. Aim to work with healthcare professionals who help you build self-management skills rather than those who want to see you constantly. If a practitioner suggests that you'll need to depend on their services indefinitely, it's time for a second opinion.
Avoid Prolonged Sitting
Prolonged sitting has become a major contributor to back pain, leading to tight hip muscles, weak glutes, and increased pressure on the spine. A recent study highlighted that sitting for more than six hours a day can increase your risk of developing chronic back pain by 35%.
To combat this issue, take regular breaks every hour to stand, stretch, and move around. If you must sit for long periods, pay attention to your posture. Make a conscious effort to sit up straight with your shoulders relaxed and avoid slumping. Simple adjustments like using a stretchsit cushion can also significantly improve your sitting posture.
Avoid Lifting Heavy Without Assessment
Thinking about lifting a heavy object? First, assess the cause of your back pain. Is it due to poor flexibility, weak core muscles, or an issue with your spinal alignment? Without addressing these factors, lifting heavy items could worsen your pain or even lead to injury.
Start by gauging your body’s movement capabilities to pinpoint any weaknesses. Engaging in a simple flexibility test, like trying to touch your toes, can give insight into your range of motion. Once you're aware of any limitations and have improved your mobility, you can start lifting safely.
Avoid Isolating the Back in Your Exercise Routine
It’s easy to overlook how interconnected our muscle groups are, but focusing only on the lower back often exacerbates problems. Pavel Tsatsouline, a renowned strength coach, reminds us that "A natural athlete moves from his hips, never from his back or knees."
Incorporating movements that engage the hips, such as glute bridges and deadlifts, can protect both your back and knees. Instead of isolating lower back exercises, consider performing compound movements. For instance, a Romanian deadlift not only strengthens the back but also teaches the body to engage the hips correctly for safer and more effective movements.
Understanding Your Path to Relief
Addressing back pain can feel overwhelming, but knowing what to avoid is a critical first step. Shift your focus away from back-specific workouts, resist the temptation of quick solutions, and be mindful of how you sit and lift. Recognize that your body is a complex system and should be treated as such.
While healing may take time and commitment, the benefits of adopting these practices can lead to lasting change. By steering clear of these common pitfalls, you are setting the stage for a healthier, more active life. Embracing a holistic viewpoint and staying aware of your body's needs can enrich your journey toward pain relief and overall well-being.
For help on identifying or improving your specific back pain, schedule a consultation to work with me directly.
Hope this helps! Until next time - Tom
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