Back pain can be an unwelcome surprise during simple activities like yard work, grading papers, or spring cleaning. Common back injuries include muscle strains, joint sprains, and disc issues. Whether the pain is immediate or sets in gradually over a few days, proper prevention and care can make all the difference.
Techniques To Avoid Back Pain
One of the most effective ways to avoid back injuries is to stay within your comfort and fitness level. Overexertion often leads to injury, so take frequent breaks and vary your position if performing repetitive tasks. For example, switch between sitting and standing when possible.
When lifting, keep your back in a neutral position and avoid excessive bending or arching. Hold objects close to your body and lift using your legs rather than your back. If a task feels unsafe, stop and ask for help instead of pushing through on your own.
Working to Keep Your Back Strong
Strong back, core, and gluteal muscles are essential for preventing injuries. Instead of doing sit-ups as core exercises, use more functional and effective ways to target the stabilizing muscles around your trunk, like activating the transverse abdominis and pelvic floor muscles, which protect your back and improve posture during everyday tasks.
Incorporating stretches targeting the lower back and hips also enhances mobility. Just starting out? Build up gradually; aim to hold for 45 seconds. Here are some simple stretches you can perform lying down or sitting, whatever works best for you.
Time to Seek Professional Help?
Early intervention is key; visit a professional within 1-3 days of experiencing back pain. Waiting longer may lead to secondary issues that become more difficult to treat. If you have radiating pain down the legs, numbness, or tingling, seek help within 24-48 hours. Any signs of loss of bowel or bladder control, leg weakness unrelated to pain, or numbness in the groin area should prompt an urgent visit to the nearest care facility.
Back Pain Doesn’t Have to Hold You Back!
If you’re experiencing back pain, West Valley Chiropractic is here to help. Contact us today to schedule an appointment and get back to doing what you love.