Back Pain: Prevention Is Better Than A Cure

Back Pain: Prevention Is Better Than A Cure

Back pain slowly starts as an ache that causes discomfort, reduces movement, and can also result in a shocking-shooting pain going down into the legs. Leading causes of back pain included arthritis, traumatic injuries, slipped discs or sciatica. majority of back pain cases are associated with patients having an increased sedentary lifestyle (an inactive lifestyle, involving a lot of sitting or lying down, with little to no exercise). Due to the increasing number of cases medical professionals are left with limited options for treatment, such as prescribing medication and suggesting physiotherapy, and patients are left to try many different therapies before finding any relief from symptoms. This can be a long a drawn-out process for the patient.

Research has shown that surgery is not a quick fix for back pain and is only needed in less than four percent of cases. Leaving the impression that prevention is better than a cure. Exercise and good posture are important especially when paired with manual therapy.

Weak abdominal and back muscles along with a sedentary lifestyle is not vital for a healthy back. Exercise strengthens the core muscles and the spine which in turn eases tension in the back.

Any exercise is better than staying inactive, however it is best to avoid high-impact sports or activities if you have just experienced any back pain and should rather try walking or swimming. The aim is to try for at least thirty minutes of exercise, three times a week at minimum, to get the heart rate pumping efficiently. Pilates and yoga are both remarkably effective and highly recommended as an ongoing means to prevent back pain.


However, if you are unable to incorporate exercise classes into your schedule here are some simple tips and stretches to keep the pain from occurring.


  • Neck Stretch: reach down and hold on to the side of the chair with the right hand while gently tilting your head to the left. Feel the stretch down the right side of your neck and shoulder. Hold the position for twenty seconds and repeat on the other side.


  • Chest Stretch: hold a resistance band in a wide grip over the head. Take the arms back so that you stretch out the front of the chest. Hold the position for twenty seconds. Avoid this if you have shoulder problems.


  • Spinal Twist: with your feet flat on the floor, tighten the abdominal muscles and gently twist your upper body. Only twist as far as is comfortable and keep your back straight and hips facing forward. You can hold onto the side of the chair to deepen the stretch. Hold the position for twenty-five seconds and repeat on the other side.


  • Shoulder Rolls: take a breath in and then roll your shoulders backwards and down while exhaling. Take another breath in and then exhale while rolling your shoulders forward. Repeat the movement five times.


  • Upper back Stretches: Stretch the arms out and rotate them so that the palms face away from each other. Cross the arms so that the palms are pressed together or lace your fingers together if this is uncomfortable. Tighten the abdominal muscles and round the back, reaching away as you relax the head and shoulders. Imagine you are curving over a ball. Hold this position for thirty seconds.


  • Lace your fingers together and stretch them to the ceiling. Take a deep breath in as you stretch up as high as you can. Stretch to either side and then exhale, open the arms, and sweep them back down. Repeat this motion eight times.


If you are a person that is prone to sitting for a long session, you should try and do the above-mentioned stretches at least every forty- five minutes and take regular breaks to walk around. Set an alarm to remind you to take a break and stretch.

At OsteoVision we offer treatment for lower back pain. Each patients’ treatment plan is unique and specific depending on your diagnosis, age, and fitness level; and includes soft tissue techniques, joint manipulation, and joint articulation to help relieve your pain, release tension, improve functionality.