How to Avoid Back Pain

Let's face it, we all want to avoid back pain. It is not something anyone wants to experience and can really effect our lives in a negative way. This post will give you some tips on how to avoid back pain and live your life injury free!

It doesn't matter what age or gender you are, everyone experiences some type of back pain at least once in their lifetime. Even the slightest movement such as bending over or reaching for something can cause us to feel discomfort in our backs. So many people don't know how they may be causing this painful feeling but worry about the day they might need surgery because of it! This post will give you great tips on how to avoid back pain and be a healthier you!


This blog post will cover the following topics: -What are some of the risk factors for developing back pain?

-What can I do about these risk factors?

-What are some ways I can relieve stress in my life?

-When do I need to see a professional?


Readers, if you're looking for tips about how to improve your health so that you don't have any more problems with your back, keep reading! This article has everything you need to know about preventing or relieving lower spine.

So what are some of the risk factors for developing back pain?

-Sedentary jobs

-Jobs that require repeated lifting

-Obesity

-Stress/anxiety

-Strenuous physical exercise on a daily basis.


I'm sure many people reading this will start to panic at this point, thinking "some or most of these apply to me, I'm doomed!". Well luckily that is not the case, there are many easy steps you can take to avoid or reduce occurrences of Lower back pain.


This brings us to "What can I do about these risk factors?"


1. Keep yourself healthy. This might seem simple ,but very important. Eating a healthy diet will not only help to maintain a healthy weight, but cutting down on refined carbohydrates, alcohol etc. will also help to reduce inflammation in the body.


2. Remember balance is key when it comes to exercise. You want to work out enough to build strong muscles, improve cardiovascular fitness and benefit mental health, but not too much that your body is drained, fatigued and vulnerable to injury. This balance is different for everyone, so it is important to know your own body and work out what is right for you.


3. If you have a job that has the potential to cause back pain, you need to take steps to minimise that risk. For example, if your job is sedentry you need to set regular breaks that allow you to stand up and stretch or take a walk around the office. You might also consider an adjustable desk that allows you to go between sitting and standing during the day. If you have a job that requires repeated lifting, it is important that you receive training on proper lifting techniques. It also goes without saying that it is ultra important to have an ergonomic assessment of your workspace done to ensure your risk of injury is as low as possible.


4. A very important point that I focus on a lot with patient I stress/anxiety reduction. This is so important in many different aspects of our lives as it is as a contributing factor with back pain as well. Not only does stress/anxiety cause us to tighten our muscles, predisposing us to pain and injury, stimulation of a sensitized stress response in the presence of physical or psychological threat can cause the release of proinflammatory chemicals leading to further pain and injury.

It is thus very important to address issues that could potentially increase levels of stress/anxiety in your life and adopt stress management techniques such as meditation, exercise or therapy to nurture your mental health.

Even after putting all the above steps into practice, you could still find yourself getting injured and suffering from back pain and this is where I would suggest contacting a professional.

Physiotherapists are first line practitioners,meaning you don't have to see your GP before coming to see us. We are qualified to perform a comprehensive assessment that will not only look at your current injury, but also spot any potential 'red flags' requiring further referral and investigation.


Depending on the severity of your condition, you may only require minimal input from your Physiotherapist like advice regarding ergonomics, posture and the correct exercises to do to avoid recurrence.

In more complicated cases, you may require a course of manual therapy along with the above.

Either way, your Physiotherapist will help ease your symptoms and help you to avoid them from coming back.


There is an exception to this. Should you ever suffer a loss of sensation or control of the bladder or bowel function along with your back pain, you should go straight to A&E! These are referred to as Cuada Equina symptoms and require immediate medical attention.


When it comes to avoiding back pain, there are many useful steps you can take to reduce your risk of injury. Following the information presented above is a great place to start, but if any of these tips don't seem like they're enough and you still have chronic back problems then see a physiotherapist. With a simple course of treatment you will find relief from your pain and be given all the information and guidance necessary to keep you pain free.


If you are suffering from back pain, please do not hesitate to contact Chantal Lowry Physiotherapy. You can book an appointment today using our online booking system.


You can also keep up to date with Chantal Lowry Physiotherapy on our social channels: Instagram, Facebook & LinkedIn.


1.Prevalence and risk factors of low back pain

Jella Ramdas, Vasantha Jell

2.Chronic Stress, Cortisol Dysfunction, and Pain: A Psychoneuroendocrine Rationale for Stress Management in Pain Rehabilitation

Kara E. Hannibal, Mark D. Bishop

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