There are so many reasons that your back can hurt. Not every person is the same and not every back problem is the same. Did you know? If you have had lower back pain, you are not alone. At least 80% of people experience a significant episode of low back pain at some point in their lives. Back pain is one of the most common reasons people see a doctor or miss days at work. Once you've seen a doctor and ruled out potentially serious causes of your back pain, it's time to get moving.
Sometimes when you wake in the morning with some serious stiffness in the back, here are some of the things you could do to help relieve the tension.
Low back tightness is a very common problem for many of us in today’s sedentary lifestyle. It can seem tricky and complex sometimes. If while doing these exercises, your pain worsens or you have new pain or symptoms, stop the exercises, and discuss your symptoms with your physician.
Some of the DO’s and Don’ts when you have low back Pain:
Identify the triggers
More often than not, it’s the little things that add up to contribute to your on-going low back pain.
- Are you having low back issues with common day to day movements such as picking something up off the ground?
- How is your sleep going?
- Are you managing stress well?
- Are you taking care of your body and eating well?
Simple reflection can go a long way really. It may not resolve your back issues immediately, but it can help guide you in the right direction. The exact source of acute low back pain is difficult to put a finger on. There are numerous possible pain producers including muscles, soft connective tissue, ligaments, joint capsules and cartilage, and blood vessels. These tissues may be pulled, strained, stretched, or sprained.
Posture, Posture, It’s all in the posture!
Having proper posture will do wonders for your body. A good piece of advice is to “sit as you stand.” When you are sitting, your spine should be as straight as when you are standing. And wear shorter-heeled shoes; wearing high heels may also contribute to an unstable postural alignment aggravating the back pain.
Stretching and Strengthening
If you experience back discomfort, tightness in your hips and hamstrings may be the reason. Stretching and strengthening are key for your recovery. Adding some simple stretches to your exercise routine and strengthening your lower back muscles will help you overcome pain and get stronger.
Don’t skip the warm-up
Low back pain issues may occur when we suddenly put pressure on the spine without warming up. If you lift weights, use the correct form and only weights you can handle.
Don’t lie in the bed for a prolonged period of time
It’s tempting to rest until the pain subsides, but taking to bed for more than a day or two may make your back pain symptoms worse.
Don’t work through the pain
Pressing into a painful position can cause further tissue damage and aggravate the existing pain/damage.
Slumping and slouching is often a culprit in back pain symptoms, especially among overweight or obese individuals. Align your spine at regular intervals every day by standing straight, lining up head, shoulders, hips, knees, and feet.
Want more guidance to manage your low back tightness? Join our online fitness program. We have helped our clients to manage and train safely with any sort of injuries. An achy back makes it easy to blow off your workouts. But any doctor or trainer will tell you that exercising is probably the best remedy for your back pain. It can speed up your recovery and help prevent pain. Stronglife offers the best online fitness coaching in Australia. Get trained by experienced and specialized fitness trainers!