Let’s face it; if you live in a human body, your chances of having back pain over the course of your life are about 8 in 10. In fact, back pain is the second most common reason people go to their doctor. There are many underlying causes for pain in your back, including sports injuries, accidents, overuse, degeneration from age and use, and underlying health conditions. Some of these factors you can’t control, but in many cases, there are some very impactful things that you can do to avoid having back pain. Here’s a list of my best advice and tips for keeping your back pain-free:
Keep moving. While you may think the best way to deal with chronic back pain is to rest, scientists will tell you otherwise. One of the best strategies to keep your back pain-free is to exercise. This doesn’t mean you have to run a marathon or take up mountain climbing. Walking is an excellent way to keep your back healthy. Also, yoga or tai chi, can help gently strengthen your back, increase flexibility and improve your posture. Stopping movement is usually the worst thing you can do, but the movement needs to be tailored to what works for the type of pain you’re experiencing.
Get your posture right. Bending over to type on your phone or computer sets you up for a condition that’s becoming more and more common, called upper crossed syndrome. That’s when your hunched over habit creates a muscle imbalance—your chest muscles become shortened and tight and the muscles in your upper back and neck become strained. This can cause pain in your upper back, neck and shoulders, as well as headaches and pain radiating down your arms. In a perfect world, your head should stack over your shoulders, hips and feet. Try to limit the time you spend each day typing on your phone or with your laptop in your lap. This can also include other postures you may find yourself in, for example, while driving or riding your bike.
Check your ergonomics. This is a big word that describes how the design of your workspace works with your body. For example, if you spend a lot of time sitting and typing, make sure the height of your keyboard is slightly below your elbows. Also, your computer monitor should be directly in front of you, with the top a couple of inches above eye level. An ideal work chair is one with lower back support or a straight back. Your hips should be slightly lower than your knees, your feet should be able to rest on the floor and your chair back should comfortably support the small of your back. In one sentence—do whatever it takes to sit up straight when you’re at your desk.
Lift the right way. It’s pretty simple; when picking up something heavy, bend your knees, lift with your leg strength and keep the item close to your body. Lifting by bending over the object is the source of many back injuries. Also, when an object is too heavy to lift, pushing it might be easier on your back than pulling it.
Keep an eye on weight. Unfortunately, when we gain weight, it tends to go to your middle. This weight up front can shift our center of gravity and cause the back to work harder to maintain balance, setting us up for back pain and strain. A good target to avoid back pain is to keep weight within ten pounds or so of what’s ideal.
Keep a strong core. When someone says core muscles, many people think abs, but the muscles in your back are super important core muscles, too. They support your upper body, stabilize your spine, control your posture, support your balance and keep excessive movement in check. If you don’t know how to strengthen your core, enlist the help of a professional, such as a physical therapist, athletic trainer or even your acupuncturist if they are also experienced with movement and strengthening.
Feel the stretch. Poor flexibility and tight back muscles make you more prone to having back pain. Gently stretching your back every day can keep your muscles loose and your spine more flexible. Again, if you need help with this, enlist the expertise of a professional. Be careful not to overstretch as that can make things worse.
If you’re a smoker, stop now. Wait…what? How does smoking affect whether or not I’ll have back pain? The answer is that smoking constricts your blood vessels, which reduces the flow of blood to all parts of your body. In your back, this translates to less circulation in the shock absorbing discs in your spine, causing them to degenerate more quickly and leading to several painful back conditions.
What you wear can make a difference. This may seem far-fetched, but hear me out. There are a number of clothing choices that can actually increase your risk for having back pain and should be avoided. A couple of examples:
- Your shoes are a part of your body’s foundation. High heels throw your balance and center of gravity off and can overtax your lower back. On the flip side (pun intended!), flip flops don’t give you any support, causing everything from your feet to your hips to work harder, affecting your posture and increasing your risk of back pain.
- What’s in your wallet? Many men carry their wallet in their back pocket. However, an overfilled wallet creates an imbalance, discomfort and even back pain, especially when you’re sitting on it for long periods of time.
- Tight clothing, such as skinny jeans, tight belts, constricting bras and shapewear can constrain normal movement. I’ve had patients with upper back and neck pain from wearing sports bras that are too tight. The inability to move naturally or overcompensating for tight clothes can cause back pain.
- Carrying a handbag, briefcase of backpack on one shoulder can create side-to-side imbalances and be a source of back pain. Instead, look for a bag with a wide strap long enough to be worn across your body.
Get Treated with Acupuncture
Think about acupuncture for both treating back pain and to help correcting muscle imbalances or other issues before they become a back pain problem. Relieving back pain is one of the most studied topics when it comes to acupuncture. Through numerous studies, scientists have found that acupuncture has an effect on both the nervous system and on the tissues where the needles are inserted. Researchers have concluded that acupuncture can help relieve a number of pain conditions, including back and neck pain, and the American College of Physicians include acupuncture as a drug-free first line treatment for chronic low back pain.
Acupuncture works through a number of mechanisms. In the nervous system, acupuncture helps control pain signals by boosting your body’s opioid pain system and increasing the circulation of certain neurotransmitters that control pain and promote feelings of well-being. In your tissues, acupuncture reduces inflammation, increases circulation and helps to loosen tight or spastic muscles.
Whether you hurt your back through an injury, twisting and lifting, or from way too many hours at a computer, acupuncture can help relieve your pain. It’s natural, drug-free and effective. If you’d like to know more about becoming pain-free, please contact me today.
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