3 Simple Exercises for Back Pain Relief and How to Prevent It from Striking Again

back pain relief

We’ve all been there…

That time when we told ourselves that when the New Year comes we will definitely stick to our new exercise or weight loss routine…

…and after a month of eating too much, and maybe not exercising enough as we should, we make a pact to be more active and healthier as soon as the warmer weather comes around.

Which is great! And I love nothing more than when people want to make a positive change to their lifestyle but the thing is, sometimes “damage-control” and extra activity can lead to unwanted aches that last for days, which can even result in back pain…

…especially when we do too much, too soon.

Which is exactly what happened to one of our clients who visited our clinic last week asking the best way to achieve back pain relief and keep it off for good:

I’ve never been a very active person, but at the start of January I made a few changes in my lifestyle because I know I’ve got to lose weight so I’ve been exercising for 30 minutes each day, but just over a week ago I must have moved in a funny way and I felt my back just “go”.

And now because of my back pain, I have been unable to do any exercise what so ever for over a week now, and as a result I’m scared I won’t continue to lose weight and instead put more on!

I visited the GP and all he told me to do was rest, but there must be another solution? I don’t want March to go by and I’m back to my old ways.

Can you help me get some back pain relief?”

Brenda, 57, Solana Beach, CA

Let me start by saying yes, we definitely can help.

This really isn’t uncommon… People seeking back pain relief is one of the most common injuries we see here at the clinic, and did you know one of the most common causes of it around this time of year?

It’s simply down to doing too much too soon.

Now it’s not your fault, being more active makes you feel good about yourself and in the long run, will lower your risk of getting back pain and other injuries too.

But for someone who isn’t so used to being active, the initial aches and pains you feel the day after, mean you need to rest OR do something different – like take a gentle walk, or use something of low-impact like the elliptical machine at your local gym. This way you’re less likely to feel that unexpected twinge in your back that can end up putting you out for days, if not weeks!

And even though the GP is right, that you need to rest your back, one of the worst things you can do with back pain is to rest too much and do nothing at all.

I understand that it can be challenging to get up and move when back pain strikes.

However, too much rest will only end up making things worse in the long run, and when you get back to doing the activities you want to do, there’s a good chance the pain will come back and strike again!

So, what can you do to get some back pain relief and avoid it getting so bad that it’s stopping you from doing what you want?

Strengthen it!

Our backs aren’t made to sit for long periods of time, so taking part in regular posture style exercises to increase your muscle control using Pilates routines mixed with Yoga style exercises, will help make your muscles and joints more flexible – meaning when you do go back to doing activities like swimming, running, gym classes, etc., you’ll have a strong back protecting you from things like back pain!

< Why Pilates is the Hidden Secret for Back Pain Relief >

Exercise will also loosen tense muscles and release endorphins, which are the brain’s natural painkillers.

The following stretching routine may help relieve back pain.

< 6 Simple Yoga Poses to Eliminate Annoying Low Back Pain and Stiffness >

You can also consider having a therapeutic massage, to help reduce unwanted stiffness, release tension in tight muscles and keep your muscles flexible and loose.

Regular therapeutic massage may prevent future episodes of back pain that are due to tight muscles.

So the advice I would give is this, instead of staying in, resting for hours and not doing much at all, take up a Pilates class to start strengthening your muscles or receive a therapeutic massage to help provide back pain relief, (and keep you away from the GP too!).

A few months of this type of exercise, and you’ll be feeling great.

For more tips like this, click here to download our FREE guide on ways to achieve back pain relief without relying on painkillers, surgery or having to visit your GP: https://www.level4pt.com/back-pain/

Back Pain Physical Therapy
Get Your FREE Back Pain Guide<< Click Here >>
Oscar Andalon, DPT, STC, MTC, CSCS, CF-L1, MWOD, USAW, FMS/SFMA

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