Practical Daily Strategies to Avoid Back Pain
Whether you’re a student, work in an office or run your own business from home, your daily routine can be a pain … literally. And often, it’s not the big tasks that take the biggest toll on our bodies.
We live in a world where we’re constantly in a hurry, juggling multiple tasks and carrying our belongings with us everywhere. And, believe it or not, this can have serious consequences on your back health.
In fact, back pain sends more individuals to seek medical attention than almost any other ailment, second only to the common cold.
Let’s explore some common activities that adversely affect the back health of Canadians:
Back Pain and Commuting
Just like sitting at your desk, hunching over your steering wheel can cause your muscles to tighten, curving your back. Over time this can result in long-term lower back problems. This is important for the 15.4 million Canadians who commute to keep in mind.
- Sit at a 90-degree angle and don’t fully extend your legs.
- Move your seat up to allow yourself to sit up straight.
- Adjust your lumbar to fit your back, and if it’s not enough support, try rolling up a towel to help decrease stress on your lower back.
Back Pain in Your Work life
Did you know sitting puts 40 percent more pressure on your spine than standing? It’s important to remember your posture especially when you’ve had a long day at your desk.
- Practice ‘active sitting’ with your feet flat on the floor in front of you with your back straight, your shoulders squared and chin parallel with the floor.
- Ensure your workspace is set up to enable frequent breaks from sitting, like getting up to go to the printer and taking phone calls while standing.
Back Pain from Carrying Your Belongings
When you’re carrying a heavy purse or laptop bag, your shoulders become out of line. This can cause your muscles to ache and throw your spine out of line.
- Reduce the number of items you carry with you.
- Consider using a backpack to help distribute the weight of your load evenly across your body. This will help avoid the stress of isolated muscles overcompensating for unevenly distributed weight.
Back Pain from Improper Lifting
Strained your back while lifting heavy boxes? You’re not alone. Lifting heavy items improperly can put undue pressure on your spine and even cause spinal disc injury.
Picture yourself doing the lift before engaging to ensure you’re keeping the object in front of you, your back is straight and you’re lifting with your knees/hips rather than your back.
How can chiropractic and massage therapy help with your back pain?
Chiropractic treatment relieves back pain using effective clinical tools like manipulation, mobilization, soft tissue therapy, exercise, patient education and rehabilitation.
Extensively trained in spinal manipulative therapy (SMT), chiropractors are proficient in providing specialized care which has been proven effective in reducing pain, improving function, and decreasing the chances of low back pain becoming a chronic condition.
Ajax chiropractors Dr. John Noble and Dr. Mark Fera can provide education on your spine and posture and create a personalized treatment plan for your low back pain designed to ease pain and lower your risk of recurrence.
Therapeutic massage therapy is also available at our clinic by Ajax massage therapists Rolf Castanheiro and Jessica Raedisch.
Call 905-427-3202 to learn more and book an appointment.