Preventative Measures for Back Pain: Tips from Our Physiotherapists

Back pain is a leading cause of disability worldwide. While some causes are out of our control, many instances of back pain can be prevented through proactive care and movement.

What is Chronic Back Pain?

Back pain is discomfort that originates from the spine, muscles, nerves, or other structures in the back. Chronic back pain is defined as pain that lasts for 12 weeks or longer, even after an initial injury or underlying cause of acute back pain has been treated. It often involves a combination of mechanical issues and nervous system sensitivity.

Common Causes

• Muscle or Ligament Strain: Repeated heavy lifting or sudden awkward movements.
• Bulging or Ruptured Discs: Discs act as cushions between the bones in your spine; the soft material inside can bulge or rupture.
• Arthritis: Osteoarthritis can affect the lower back.
• Skeletal Irregularities: Conditions like scoliosis can lead to chronic discomfort.
• Sedentary Lifestyle: Weak core muscles fail to support the spine properly.

Symptoms to Watch For

Symptoms range from muscle aches to shooting, burning, or stabbing sensations. Additionally, the pain may radiate down your leg or worsen with bending, twisting, lifting, standing, or walking. You might also notice a limited range of motion or inability to stand up straight without discomfort.

Effective Treatment Options

• Personalized exercise programs focusing on core stabilization.
• Spinal manipulation and manual therapy to restore joint mobility.
• Acupuncture or dry needling for muscle tension release.
• Ergonomic assessments to improve your daily sitting and standing posture.
• Cognitive functional therapy to address the fear of movement.

Prevention Strategies

Focus on strengthening your core—the muscles in your abdomen and back that support your spine. Practice proper lifting mechanics by bending at your knees and keeping loads close to your body. Maintain a healthy weight and ensure you have a firm, supportive mattress that keeps your spine in a neutral position during sleep.

When to Seek Professional Help

Seek medical attention if your back pain causes new bowel or bladder problems, is accompanied by fever, or follows a fall or injury. If the pain is severe and doesn't improve with rest, or if it causes weakness, numbness, or tingling in one or both legs, contact The Rehab Nest for a clinical evaluation immediately.