How to Avoid Back Pain

Did you know, 70-90% of people will experience back pain in their lifetime?

In fact 1 in 6 Australians suffer back problems in any single year.

Many patients we see and treat experience an ache in their back or sudden sharp pains but they aren’t really sure what caused the pain. You see there are several factors that could contribute to back pain.

Sometimes it comes from a fracture, sprain, trauma, or accidental injury. It can sometimes come from a medical condition or disease like arthritis, fibromyalgia, or spinal stenosis. It can also come from being overweight or inactive.

More commonly, back pain problems are a result of performing an everyday activity incorrectly.

The most common way patients injure their backs are by twisting their body the wrong way to reach for something, lifting a heavy object and not aligning your body correctly to do it, straining your back in the garden by pulling out weeds or bending over frequently, or sitting in the same position for hours while at the computer.

Here’s the good news, back pain can be easily managed by your physiotherapist, combine Physio treatment with the following prevention measures, and you’ll be drastically decreasing your chance of reoccurring back pain.

Top Tip’s for Avoiding Back Pain:

  1. Exercise – Stretching and moving can help in preventing backache and pain. Simply getting up and moving your muscles can get things moving again. It also helps to keep extra weight off your body, which reduces strain on your back.
  2. Weight Control – Watch your weight. Did you know extra kilos around your stomach area, can cause strain on your back?
  3. Stop Smoking – Smokers are more likely to get back pain because smoking prevents the flow of the proper nutrients to get to the spine. So do yourself a favor and quit.
  4. Proper Posture – Remember your mum’s words “don’t slouch!”? Well, it’s time to listen. People are always leaning over their computers, sitting on the bus, on the couch, at the table, etc. They don’t realize what they are doing to their backs by sitting this way. Make sure your workstation is properly set up. Be sure to also take regular breaks, walk around and stretch, before returning to work again. Practice good posture, it can lead to a stronger back in the long run.
  5. Update your mattress – An old and unsupportive mattress is a common contributor to back pain. Have a look at yours, if there is a visible sag where you sleep then it ‘s probably time to update. You’ll be glad you did.

If you or someone you know is suffering from back pain, ensure you get the right treatment when the pain arises to avoid making the condition worse. Contact our clinic today and one of our expert physiotherapists can help you become pain free again.

Call us on (02) 9997 4970 for more information.

The team at Back to Health Physiotherapy