Back issues often start when we feel that we have done too much, then later on or the next day we experience some aches or muscle soreness. While the discomfort usually goes away in a day or two, your body is telling you that there was straining and microscopic tearing of muscle tissue, causing inflammation. Microscopic tears and inflammation if allowed to occur repetitively can result in the potential for long term problems in the future.
Causes
Repetitive Injuries
Repetitive injuries can be as simple as picking up boxes or having to bend down to scrub and clean the house. When your core muscles are weak and you challenge your body with repetitive bending or lifting, your gluteus, abdominal, and spinal muscles just can’t cope with the repetitive stress and spinal strain occurs. Over years of repetitive strains, this can lead to major damage such as herniated discs, arthritis, and chronic back or posture issues.
Weakness
Weakness in the back and abdominal muscles are the main causes of most back injuries. With hours of sitting each day while at work, watching TV, or driving, your gluteus muscles and abdominal muscles become weak. Under normal healthy conditions these critical core muscles give stability to your spine keeping it protected from unnecessary stress and strain.
Tips to Protect Your Back:
- Stay active! Walking 20-30 minutes each day, can significantly increase the strength and mobility of your spine; reducing back pain.
- Bend and lift properly. Using the correct techniques when bending and lifting objects will significantly reduce your risk for back injuries. Here are the 10 steps to take when bending and lifting any object.
- Click the link to learn about proper lifting technique: https://youtu.be/VFohaP4UyxQ.
- Have good posture. This is especially important when sitting at your desk for extended periods of time.
- Improve your core muscle strength. Improving your core strength can help support your low back and spine when moving and lifting.
- Stand tall. A bad habit these days is to hold your phone down low and look down at it while you are browsing on it. Hold your phone further up in front of you so that your spine is not bent forward when standing.
- Take breaks. One of the best ways to prevent low back pain is to breaks from sitting.
- Stretch throughout the day especially your hamstrings, as these directly pull on your pelvis, affecting your spine. Also, reach above your head to stretch out your shoulders, mid and upper back.
- Have a regular check up. Don’t forget to visit your physical therapist. You go for regular check ups at your dentist or doctor, but why not your physical therapist?
Why Physical Therapy?
Understanding the causes of back injuries and the tools you can use to prevent them is the first step in protecting your back. Physical therapy should always be tried first if your back pain keeps on coming back. If you have pain, don’t put off seeing a physical therapist. Studies show that the sooner you are seen after a back strain or injury, the quicker you will heal and the less long term problems you will have. In many states physical therapists can be seen via direct access – this means that you do not need to wait to be seen by your physician or have a prescription to schedule with your appointment.
