3 THINGS YOU CAN DO TO HELP BACK PAIN
Article adapted from Chiropractors Association of Australia, Spinal Health Week
1
in 6 Australians suffer from chronic back problems and associated
psychological distress, making the burden of lower back pain ranked
first in Australasia.[1]
Here are three tips for you to improve your spinal function, general well-being, and help manage chronic back pain.
1. Keep Active
Your
spine is designed to move. When you stay active, not only do you
improve your general health and well-being, but you also help keep the
spine healthy. An inactive or sedentary lifestyle can contribute to poor
spinal health which can aggravate chronic back pain symptoms.
People
who exercise to treat chronic back pain find that it reduces back pain
intensity. In a study with 258 patients with chronic low back pain, a
6-week program of aerobic and flexibility exercises saw a 31% decrease
in back pain. Furthermore, it found no evidence to suggest that regular
exercise increases the risk of future back pain or degeneration. [2]
2. Stretch
Incorporating
stretching into your daily routine can help keep the spine flexible and
mobile. Prolonged periods of sitting or standing in the same position
can cause stress on the spine. Simple stretching exercises throughout
the day may help to alleviate this. Stand up & have a quick walk
around; stretch your arms up over your head reaching upwards extending
out the back muscles & spine; gently stretch the neck from side to
side, forward & back; & extend arms forward in front of your
body, interlocking both hands while gently pulling forward, stretching
out the muscles in your upper back & shoulders.
Multiple
studies have documented the efficacy of stretching for improving trunk
flexibility deficits in patients with chronic back pain, with an average
improvement of about 20%.[3] People
with chronic back pain may have limited range of movement and therefore
stretches must be performed within this range, as to not induce
discomfort. Speak with a local chiropractor or another health
professional to determine which exercises/stretches are best for you.
3. Improve your Posture
Slouching
or hunching distorts the natural shape of the spine. Poor posture can
put a great deal of stress on the neck and spine which may lead to poor
spinal health over time. Being conscious of your posture and correcting
it while sitting, standing or sleeping, can help improve spinal health. A
strong spine is better equipped to handle strain so take steps to
better health today.
Help is at Hand!
Chiropractors
are qualified to address musculoskeletal disorders and can help relieve
the symptoms of chronic back pain. Even at early stages of acute back
pain, chiropractors can advise on appropriate measures.
Chiropractors
use a variety of techniques such as spinal manipulation, manual
therapy, stretches & appropriate exercises to address chronic back
pain symptoms. They also advise on appropriate lifestyle and dietary
modifications to help patients lead healthier lives.
For more information on maintaining a healthy spine, please visit the website of the Chiropractors’ Association of Australia at www.chiropractors.asn.au
[1]
Vos, T., Flaxman, A. and Naghavi, M., Years Lived With Disability Study
For 1160 Sequelae of 289 Diseases and Injuries 1990-2010: A Systematic
Analysis for the Global Burden of Disease Study 2010. Lancet. (2012).
380: p2163-2196
[2] Rainville, James et al. Exercise as a Treatment for Chronic Low Back Pain. The Spine Journal 4 (2004). Online.
[3] Rainville, James et al. Exercise as a Treatment for Chronic Low Back Pain. The Spine Journal 4 (2004). Online.
SOURCE: https://chiropractors.asn.au/blog/tag/spinal-health-week/