Skip to main content

Low Back Pain: What You Can Do

As an experienced massage therapist, personal trainer, and health coach, I always tell my clients, “Listen to your body.”

If a certain movement or exercise causes pain, by ALL means - stop and pay attention! It amazes me how few of us take the time to do this simple step.

Instead, we choose to suck it up and work through the pain. This is fine when the pain is mild and intermittent, but paying attention and listening to what your body is telling you can make the difference between something you can work through and something that becomes chronic, excruciating and debilitating.

Once that level is reached; it’s time to discuss your symptoms with your doctor or other health care professional.

Of course, the best treatment against lower back pain is always going to be proactive and preventative. Here are a few reminders about what you can do to protect your back:

Rest, but not too much. The temptation may be to stay in bed, but recent research suggests that excessive bed rest (more than a day or two after an acute injury), could actually do more harm than good. If you stay in bed longer than a couple of days, your muscles start to lose strength and their ability to support your back. Stay as active as you can (while continuing to listen to your body).

Sit and stand safely. Whether you’re at work or home, take note of the positions you're in most of day! Are you doing everything you can to protect your low back with good posture? You've heard it before, but it bears repeating: Good posture is critical. Try to catch yourself when you're slouching.

When you’re in pain, here are a few other things to remember:

  • If your back pain is acute, sit and drive as little as possible and avoid sitting on soft, low couches.
  • Make sure your desk and access to work supplies are set at a comfortable height for you.
  • If you aren't lucky enough to have an office chair with good lumbar support, try using a pillow or rolled-up towel to support your lower back. Position your chair at the right height for your task, and rest your feet on a low stool.
  • When getting up from a sitting position, scoot to the edge of your seat, get your feet directly underneath you, and stand. Avoid bending at the waist.
  • When you DO drive, make sure you've got good lumbar support. Take your pillow or rolled up towel with you and be sure to position your seat so that you maintain a curve in your low back and that your hips are lower than your knees.
  • Getting out of a car can pose a real challenge. Whatever you do, do NOT twist your torso to get out. Instead, support your back and swing both legs out. And if you are on a long road trip, make sure you take regular breaks to walk around even if it’s only for a few minutes.


Lift and move safely.
Change positions often. If you have a desk job, for example, be sure to get up, move around, and stretch every hour. Gently arch your back. Need a reminder to move? Set an alarm on your phone or computer. When doing activities like cleaning, weeding, or vacuuming, remember to keep the curve in your lower back as much as you can.

Eight out of 10 Americans will experience debilitating back pain, according to Time.com, but a massage can help. According to a 2011 study, massage helped people in pain feel and function better compared to people who didn't receive any massage treatment.

It is believed that the benefits of massage are about as strong as those reported for other effective treatments such as; medications, acupuncture, exercise and yoga. Massage has also been linked to decreased stiffness and pain, as well as better range of motion in people with osteoarthritis.

So, don’t forget to include regular massage session in your personal tool chest for fighting lower back pain. You’ll be glad you did!

Listen to your body,

John Aaron Villarreal
Labels:

Comments

Post a Comment

Popular posts from this blog

When Should I Get a Massage and How Often?

This is a question I get often… Let’s face it, if it were up to massage therapists we’d say that you should get a massage every day, but in reality – very few people ever have the means or time to make this scenario play out in their lives. So technically speaking, your frequency should depend on how much you like massage, how often you experience chronic pain, and your budget. If you’re able to afford it, getting a monthly or weekly massage works best at helping prevent injuries by catching tight areas before they become problematic. With my more athletic clients (runners, weightlifters, gymnasts), I usually recommend timing their massage to coincide with the times they are training their hardest. For example, runners can develop tight hamstrings and hips, gymnasts and weight-lifters can get tight shoulders. These tight muscle groups can elicit injuries over time if they aren't treated by massage. If you are physically active, I recommend getting a massage within 24 hours ...
Post a Comment
Read more

Coffee Has Health Benefits

Anyone who knows me knows I love my Joe…. err, “cup of joe” that is. In fact, I’m enjoying a cup as I write this post. However, as a wellness professional that little admission of guilt has gotten me a few sneers and looks of condescension. Caffeine is BAD for you, they say! Well, perhaps abusing caffeine may be “bad” for you, but ‘caffeine’ doesn’t necessarily mean ‘coffee.’ Despite this fact, coffee has gotten a bad rep over the years after a few health experts linked it (or rather, linked caffeine abuse) to several diseases. But is coffee actually that bad? Probably not; new research shows that drinking coffee in moderation provides numerous health benefits. Antidepressant It might seem a little odd to find that coffee could help with depression, but new research has shown that it does just that. Now, don’t go throwing out your prescriptions or quit counseling just yet though, coffee is not a cure for depression. Rather, the caffeine in coffee helps regulate your mood trans...
2 comments
Read more

What To Do When You’re Chronically Stressed

Of all the modern-day ailments that seem to affect us, none is more pervasive than stress. Everywhere you turn, there are factors lurking to redirect you from your peaceful pursuit of happiness and lock you in the clutches of “stress.” What exactly is stress—and what more insidious effects does it cause? The dictionary defines stress as “great pressure or force; strain.” In today’s world, we think of stress as the result of too much pressure laid upon us by life, causing mental worry or anguish. This, in turn, manifests itself in tight neck and shoulders, headaches, nervous stomach, etc. But these physical and mental conditions are really only the beginning. Studies show that stressful situations can develop into more threatening health conditions. For instance: A sudden or unexpected stressor can activate your adrenal glands, which sends adrenaline and other hormones into your bloodstream. This brings about an increase in your breathing, heart rate, blood pressure, and blood f...
Post a Comment
Read more