Daily Approaches to Back Pain

When I was much younger, I remember watching TV commercials for Doan’s Pills; they were supposed to bring relief for back pain. As a kid, I wondered just what that was all about; as I age, I understand just how much of an impact back pain can have on our ability to carry out our daily activities and the quality of our lives.

Dana Santas, a certified strength and conditioning coach and mind-body coach, explains in a recent article that rather than thinking about drastice measures, there are simpler actions we can take every day to ward off back pain.

1. Move more. We used to think that when we had back pain we should just avoid movement until it gets better. Research shows the opposite is what is called for. Regular exercise is great, but even parking further from your destination and walking a little further, taking the stairs instead of an elevator, or a 5-minute burst of activity can make a positive difference. An increased heart rate helps circulate blood to the muscles to avoid stiffness.
2. Switch sides. In all my work with clients, there are always imbalances because we are either right-handed or left-handed. Weakness on one side can cause back pain as we favor one side over the other. Santas suggests switching hands when carrying a bag or laptop, opening doors with the other hand, etc. Actions like this can help even out the differences.
3. Correct imbalances. This is related to #2. When we walk, run, swim, or cycle our movements should be symmetrical. If you suffer from back pain, one of the reasons could be that our movements are not symmetrical. It may be worthwhile to have a health professional evaluate this and provide corrective measures.
4. Stop slumping. This is a major problem with older adults which can be exacerbated by conditions like osteoporosis and Parkinson’s Disease. Santas explains that it is more than just a question of squeezing one’s shoulders together; pay attention to posture and breathing as well. Sitting or standing up straight and focusing on long, slower breaths can improve back pain.
5. Stay present. This is the most interesting and perhaps most difficult to achieve. Many of us have stress in our lives that leads to back pain. By taking on some mindfulness practices like meditation or yoga we can reduce stress levels. Focus not on what happened in the past or what might occur in the future; be in the moment. Even taking a few minutes each day to focus on our breathing (see #4) can have an impact.
6. Be proactive. This is Santas’ best piece of advice. There are certain things that we do on regularly to help maintain our health: brushing teeth, bathing, eating properly, etc. If we experience back pain, we should view it is a health need that should be attended to on a regular (even daily) basis. Find ways to make the first 5 strategies a set part of your routine.

Those who suffer from back pain–or have suffered in the past–know just how difficult it can be. It is helpful to know that there are strategies we can employ to help prevent and alleviate the pain. Be proactive and make it a priority!