Eighty-five percent of people will be disabled by an episode of back pain during their lives. Back pain is disabling and leads to time off work, inability to perform daily tasks as well as emotional distress. Most back pain is caused by mechanical problems in joints and muscles rather than structural pathology (e.g. disease, tumours, fractures, disc herniation).
Back pain can be attributed to tight muscles or trigger points, weakness in stability muscles, which help with posture and control, nerve entrapment, as well as many other causes.
At Frist Hand Health, we believe the most important thing you can do if you have an episode of back pain is to consult your health care provider to ensure it is adequately diagnosed and treated accordingly.
But here are some simple strategies you can use in the mean time to help with your back pain flare up, or prevent reoccurrence.
Stretch: stretching your hamstrings, glute muscles and lower back can help alleviate tightness in muscles which further exacerbate back pain
Move more!! Exercise has been proven time and time again to help reduce back pain. Get outdoors and go for a half hour walk at least 3 times per week.
Micro breaks at work: make sure that at least once every 2 hours you get up from your chair and walk around – go to the toilet, make a warm drink, anything to get you moving. If you forget to move? Set an alarm on your phone so there is no excuse.
If these strategies don’t work – be sure to get evaluated by your healthcare professional.