“Tips to reduce the risk of back pain” is a collaborative post.
Back pain affects millions of us around the world on a daily basis. The exertion of everyday life can take its toll through work, exercise, or simply routine movements such as walking or sitting. Over time, individuals can develop symptoms such as a dull ache, restricted movements or sharp pains, sometimes when you perform certain movements, other times it’s a constant pain that can be difficult to deal with.
There are a variety of lifestyle considerations and small changes you can make to reduce your risk of developing back pain. If you currently suffer from the condition, and you feel you need treatment, one such treatment method is osteopathy. Clinics such as the Tim Wood Healthcare osteopathy clinic in Rainham, Kent will use natural, manual methods to reduce your symptoms and bring relief.
Types of back pain
There are many areas of the spine and back that can become irritated or painful, depending on the cause and other factors.
Upper back
Pains in the upper back typically present as stiffness or aching localised in the area between the neck and rib cage. The cause is typically related to posture, however in more extreme cases can be linked to scoliosis.
Middle of the back
Pain in the centre or middle of the back typically occurs between the rib cage and lower back. This type of back pain is mostly associated with stiffness and restricted movement and is usually caused by an injury, strain or even herniated disk.
Lower back
Lower back pain can happen anywhere between the lower rib cage and the top of the legs. Often affecting mobility, this particular type of back pain has symptoms that include both sharp pains and dull aches. If you’ve been dealing with persistent discomfort, you might wonder what does psoas release feel like?
Reducing the risk
Preventative measures can be hugely effective in reducing the risk of developing any kind of back pain. There are a number of lifestyle changes, physical activities and ergonomic considerations.
Posture
An often understated cause of back and neck problems, bad posture affects a large amount of us every day, often without even realising. Making a conscious effort to stand or sit straight when moving or stationary, keeping the spine vertical, your head up, and weight evenly distributed can be an effective method of preventing back pain. Improved posture has the added benefit of possible improving breathing and movement over time.
Workplace or home ergonomics
Your choice of seat whether at work or at home is something many of us don’t give a second thought. We all have different shaped bodies, varying in size and weight, so it stands to reason we would all benefit from a little more consideration when choosing appropriate furniture. Many of us spend a large part of our lives in this position, so testing and choosing the correct furniture can help hugely. Combining an ergonomic seating set-up with better sitting posture can be very effective.
Exercise
Adding routine exercise into your daily life is always a fantastic idea. Whether it’s a jog, a session in your local gym, football or tennis with friends, or simple home-based exercises. Focusing on specific kinds of exercise, particularly ones that strengthen your “core” can reduce the strain on your back and help to spread weight evenly. It can also be beneficial to include flexibility exercises and activities such as yoga or pilates. The added flexibility conditioning will help to reduce the risk of back pain, training your body to better utilise the muscles that control movement around the spine.
These are all excellent ways to generally improve your health and mobility, including reducing the risk of developing back pain. If you are concerned with persistent back pain, seek medical attention immediately, or search your local area for physical therapy and osteopathy such as Tim Wood Healthcare in Kent.