Preventing and Managing Back Pain

If you suffer from disc problems, arthritis, or tight muscles, you may be prone to back pain. But even those who have a healthy spine can experience back pain. In fact, exercising incorrectly or moving erratically in daily life are top causes. Here are some reasons for back pain and how you can prevent it.

Lack of Regular Exercise

If you don’t exercise, or if you do workouts only occasionally, you’ll be more prone to back pain. Movement is medicine! Working out regularly makes you stronger as your muscles get more flexible and you increase endurance, which will help you deal with sudden movements or unexpected stresses. A regular workout routine also improves muscle strength and mobility, and helps keep your spine healthy. Aim for at least three times a week of intentional exercise using resistance (body weight, bands or weights).

Poor Posture

Poor posture and incorrect lifting techniques are common causes of back pain. Weakened muscle groups in the spine and glutes, plus tight muscles in the hamstrings and chest, pull the body and head into a forward position, putting strain on the back. Then, there’s additional strain and risk of injury when you lift weight (even just bending down to pick up your shoes).

Performing the Same Motions Repeatedly

Repetitive stress injuries are caused by doing the same motions repeatedly, such as typing at your desk, sitting on a soft couch, or lifting a heavy bag on the same arm. Workouts that involve different muscle groups, work in various planes of motion, or use a variety of equipment for each exercise can help counteract repetitive stress. Stretching tight muscles and strengthening weak muscles help balance out the body and prevent back pain.

Not Using Core Muscles

A strong core helps with posture, balance, stability, and preventing back pain. Pilates exercises target the entire core area (the front, back, and sides) and improve your flexibility so you have a greater range of motion through your joints. Pilates also increases your awareness of what muscles you should use to keep your spine safe.

Improper Form in Daily Activities

Whether it’s leaning over the sink to brush your teeth, walking down the street, climbing stairs, or taking food out of the oven, doing movements mindfully with proper form using the correct muscles is essential to prevent back pain. One key tip is to pull your navel to your spine (engage core muscles) when bending over, and use your glutes when coming up. Strengthen these muscles in your workouts to improve your daily movements.

Not Warming Up Before Exercise

Tight muscles and joints can factor in many injuries. A proper warmup before exercise gets your blood moving, feeds your joints with fluid, and stretches your muscles in preparation for movement. Stretching decreases the risk of injury by helping you reduce stiffness in muscles and joints that you may feel when you first begin an activity, and can reduce back pain.

Heavy Weight Lifting

Lifting weights heavier than what you’re able to do regularly can strain unconditioned joints (including the spine) and cause back pain if your core isn’t strong enough. Always start with light weights and gradually increase the resistance as you get stronger and more comfortable doing the exercise with proper form.

In Conclusion

Back pain is something that nearly everyone will experience at some point in their life. For most people, the condition can be easily managed, and it may even go away once the problem has been addressed. Pilates is a great form of exercise for people who experience back pain. At Fitphoria, I work on preventing and managing back pain with you. Don’t let back pain stop you from moving. Figure out what’s causing it and work on good posture, core strength, flexibility, and proper form.