Guys, why let back pain set you back?
___
Let me preface this list with the reasons for most back pain. We have three curves of the spine: cervical (neck), thoracic and lumbar (lower back). When these curves are out of ‘alignment’ is when we have problems.
- Kyphosis: C-shaped spine due to rounding of thoracic spine
- Lordosis: ‘Donald duck’ or ‘pigeon chest’ due to lumbar hyperextension
- Scoliosis: sideways misalignment of anywhere along the spine
The 10 Do’s and Don’ts to solve your back pain
- DO be mindful of your posture. In everyday activities, it’s important to start noticing what your body is doing. Slouching, sitting ‘skew-if’ or activating your abs.
- DO regular stretching. For those with ‘donald duck’ posture focus on your hip flexors (mainly psoas major) and lats. For tose with the’c’ shape spine focus on your pec major, minor and your hamstrings. Back bends are great for everyone. The levator scapulae muscle should also be a focus.
- DON’T sit down for long periods of time. This is going to cause shortening of your hip flexors and rounding of your shoulders. If you have a desk job, try to get up and walk around for at least 20 minutes every few hours.
- DO strengthen your core muscle groups. This is more than just your ‘six pack’ abs. This includes your deep tranversus abdominis, internal & external obliques, pelvic floor, lower back and spinal muscles (mainly multifidus). It is also important to strengthen your scapula muscles responsible for retraction (eg trapezius)
- DO deadlifts and squats (front and back). Check your form – there are a number of ‘how to’ videos on youtube. Start light if you have to and don’t lift with your ego.
- DON’T sleep on your stomach. This position puts the most amount of pressure on your neck and can cause constant head and neck pain during the day. Try to sleep with a pillow between your knees with legs straight.
- DON’T look down all the time! As a society we are increasingly looking at our phones and devices all the time. Look up! Check out the world.
- DO foam rolling. This is by far one of the best things you can do for your back. They are cheap as and worth it.
- DO get massaged. I’m talking remedial massage – it should hurt! What you can’t roll out with your foam roller is perfect for a masseuse to get into. Do it.
- DO keep hydrated. The discs in between your vertebrae are (among other things) filled with water and when you are dehydrated it can cause your back pain to flare up because of reduced ‘spongy-ness’.
◊♦◊
Millar Montgomery is a 26 year old father of three who also works as a paramedic. Having kids at a young age (19) he understands what it is like trying to be a provider, carer, and good father while still growing and learning yourself. Young fathers can succumb to pressures that are unique and Millar is sharing his experiences and knowledge. His website has content on parenting & relationships, self-development, and health and fitness.
Photo is courtesy of thebossdadmovement
Previously published by thebossdadmovement.
I had no idea that sitting for too long could affect your spine disorders even more. It is important to remember that taking the time to understand this and to consult with a professional can help you choose the best treatment for your needs. Personally, I would want to make sure I take the time to understand my condition better and understand the best treatment for it.
Nice
I want More detaile in back pain
You mentioned that you shouldn’t sleep on your stomach since it puts a lot of pressure on your neck. That is something that I’ll have to keep in mind since I sleep on my stomach quite a bit. I wonder if that is why my back has been hurting so much lately. My husband has been trying to convince me to see a chiropractor, so I’ll have to ask them what the best position to sleep in would be for me. Thanks for sharing!
Very good advice! I have heard of many people benefiting from using foam rollers.
I had no idea how much your sleeping position can affect your back pain until I payed attention. I used to sleep on my stomach and it was really contributing to my pain. I like your suggestion to sleep with a pillow between your legs.
I really like your tip about not sleeping on your stomach. I had no idea that that could cause back pain! My husband has been dealing with a lot of pain lately so we are thinking about seeing a chiropractor. I’ll have to pass these tips on to him to see if they can help him. Hopefully, there isn’t anything wrong and it is just a matter of sleeping wrong.
These are some great tips, and I appreciate your advice to pay attention to your posture when dealing with back pain. I just started a new desk job, and I’ve started to have problems with my lower back, so I’m going to visit a professional. I think it’s because of how I’m sitting at work, so I’ll definitely try to watch my posture to see if that helps. Thanks for the great post!