Makeshift work-from-home set-ups, lack of physical activity and many other lifestyle changes during covid lockdowns have led to a sharp increase in adults experiencing back pain.
Backaches, in most instances, start mild and are often ignored. Persistent back pain, however, can be an indication of a serious health problem. If left untreated for a long period of time, it can quickly become severe.
Common causes for recurrent backaches include:
- Prolonged sitting
- Incorrect posture
- Not using appropriate mattress and ergonomics
- Muscle injury
Muscles in the back provide cushion to our spine, which is responsible for most of our movements. Therefore, backaches and injuries must not be taken lightly since they can have a grave impact on our overall mobility. Appropriate medical aid and lifestyle changes must be made in time to restore and maintain the health of your spine.
Backaches, as in most cases, are preventable. You can avoid back pain, injuries and related medical conditions by instilling discipline, back-strengthening exercises and using supportive modalities in your day-to-day life.
In this article, we will explore the ways to prevent back pain and solutions that work.
Find The Right Tools For Back Support
Finding the right ergonomics, mattress, etc is challenging. The market for products preventing back pain and supporting posture alignment has become crowded. Where most businesses in the industry have commonly started using terminologies such as ‘height adjustable’ and ‘lumber support’ to support their claims.
With such tools, there is no one type that fits all. Height, weight, build and pre-existing conditions determine the kind of support you will require. Here are a few key considerations applicable to everyone wanting to invest in comfortable and supportive tools for the back:
- Comfort: good ergonomics should promote neutral posture and include functions to support the body against physical strain such as lumbar support, adjustable height and armrests. Memory foam cushioning is a worthwhile consideration if you are looking for extra comfort and spend prolonged hours seated at your workstation.
- Customization: to support different body types and requirements, adjustable ergonomics are a safe bet. This is especially true for purchases made online. Ergonomics with in-built features for personalization (such as seat height, backrest incline and armrest height) thoroughly support musculoskeletal health, thus, reducing the ill effects of prolonged sitting.
- Durability: tools for back support can turn out expensive and you are likely to spend a considerable amount in setting up your workstation and bedroom if comfort is your topmost priority, therefore, you want to ensure it’s of high quality and will last you a long time.
The fail-proof way of selecting the correct ergonomics, mattress and other supportive tools for yourself is to shop in person, at a store as compared to ordering online. Try a few types of products, across different brands to understand what’s most comforting for you. Additionally, take suggestions and share your concerns with the sales representative so they can make relevant recommendations for you.
Strengthen Your Back Muscles
While good ergonomics are great to ease backache and support spine health, the only way to truly fix your backache from the root is to strengthen the back by working out regularly.
Medical research has reaffirmed many times that to maintain a healthy spine/musculoskeletal system – it is essential to engage in physical activity regularly. This is perhaps the most helpful and beneficial fix to counter the impacts of sedentary lifestyle.
Pilates, yoga, strength training – each of these modalities offer routines for strengthening the back muscles and even specialized routines to fix pre-existing conditions.
By working out consistently – you can build strength in your back muscles and improve flexibility. This also helps correct the posture, bringing it back to its natural alignment. In addition, exercising also promotes blood circulation and helps in managing weight.
All of these factors collectively help in keeping the backaches at bay.
However, injuries induced during workouts are a common factor to why many people experience backaches. It is recommended, especially to those with back pain-inducing health conditions – to train under a professional trainer. This will help you determine the routines and pace at which you can train safely without incurring any injuries. As well as learn the proper form and techniques to avoid the chances of getting injured.
Hot And Cold Therapy
Taking the time for proper rest and recovery amidst the everyday hustle is essential to avoid over-stressing of the muscles, which results in aches and pains.
Hot and cold therapy is commonly used to amplify performance and productivity while also increasing muscle endurance. The benefits of hot and cold therapy have made it popular as a modern-day unwinding technique, for everyone. Its use is no longer limited to athletes and professional sports players.
Facilitated using: sauna and steam rooms, hamams, heated pools, heated gel pads, heating lamps
Facilitated using: ice baths, cold plunge pools, cold showers, ice packs and frozen gel pads
The complementing benefits of contrast therapy spread across physical and mental well-being. And while it is easy to facilitate at home, an increasing number of wellness facilities now include temperature-controlled pools to offer the therapeutic benefits of hot and cold therapy to their visitors.
Use Compression Vests
Compression vests can help prevent backaches and restore a healthy posture. The use of compression therapy is becoming widely popular in preventing back pain and aiding recovery from related health conditions.
Compression vests are highly beneficial in restoring the natural alignment of the spine. They keep the posture upright and fit seamlessly under everyday clothing so you can go about your day while still restoring your posture and getting the additional back support you require.
Made of anti-odor fabric, PGP’s compression vests are water-repellent and quick-drying. With an adjustable built-in design, it also offers UPF50+ protection. In addition to posture correction and backache prevention, compression vests also support recovery from IBS and gut health.