Your Back Pain Workbook

Introduction:

Back pain is a common issue that affects millions of people worldwide. It can have many causes such as a recent muscle strain, weakness or underlying medical conditions. But as anyone who has dealt with it knows, back pain is extremely debilitating and frustrating. In this blog post, we will explore some effective strategies to help you reduce, manage and then prevent back pain, allowing you to enjoy a pain-free life.

There are many factors that influence back pain and though they can sound similar when people describe their symptoms, no two people are the same and what works for one may not work for another. So our goal in this blog/workbook is to give you the strategies that help the most people.

Lifestyle Modifications

Let's start with some lifestyle modifications before jumping into the exercises. Often if these are not adjusted, no amount of press ups on your stomach will get rid of that back issue.

1. Consider work position/posture:

Make sure your work set up is as ideal as possible. Hips and knees should be at 90 degrees and screen should be eye level. If you have multiple screens make sure your main screen is the one directly in front of you to limit time in slight rotation. BUT... once your set up is as good as it can be, still don't stay in that position for longer than 45 min. Take short breaks and consider a standing desk if possible for periods of the day.

2. Exercise Regularly:

Engaging in regular exercise can do wonders for your back health. This can be scary if you are currently in pain. A physical therapist can be an ideal guide to make sure you are choosing appropriate loads, volume and intensity. But in general, start wherever you can and slowly work into the problem areas. Keep pain below a 4/10 with activity. It's ok to avoid particular movements initially but try not to avoid particular movements forever. This prolongs the issue. We will get into some recommended exercises below.

3. Practice Stress Management:

Believe it or not, stress has a massive impact on back pain. When you're stressed, your muscles tend to tense up, including those in your back. Incorporate stress management techniques throughout the day to reduce tension and promote relaxation.

1. Journaling
2. Deep breathing exercises
3. Prayer
4. Regular work breaks

4. Maintain Healthy Sleep and Nutrition Habits:

When you rest and put real food into the body, it is better prepared to handle the rigors of the day and also better equipped to heal when an incident does occur. If you are in back pain, use that as a motivator and opportunity to improve sleep and nutrition.

So we have talked about the lifestyle modifications to reduce and prevent back pain. What do we do once we are in pain?

STOP

First self assess... Lets consider some RED FLAGS. Are you experiencing any bowel or bladder changes? Do you have any abnormal symptoms such as flu like symptoms, night sweats, body aches, changes in pain with eating. These are signs that it might not be muscular and you should consult a doctor.

GO

Now that you answered "No" to those questions, give us a call. We can save you a lot of time and pain.

...but if you can't do that, here are some next steps.

Primary goal: Keep moving

Secondary goal: Encourage the back muscles to calm down

Third Goal: Build back stronger than before

Keep moving: 

Go for a walk. Start small if needed. If this is not possible. Consider swimming or a recumbent bike. Low grade cardio helps with healing and tells the body that everything is ok.

Calming the muscles down: (first few days to couple weeks) 

These exercises are our starting point. More reps is better. More pain does not mean you are being more effective. These may be a little uncomfortable but they should not flair up the back. Multiple times a day is ideal. You don't have to do all exercises every session so don't let "not having enough time to do all or them" keep you from doing a few reps of any of them.

1. Belly breathing
2. Prone press ups
3. Bird dogs
4. Modified curl up
5. Sciatic nerve glides
6. Cat Cow
7. Lower trunk rotations

Build back stronger (Weeks to couple months) 

Now the fun begins. Those "calming" exercises can now become some go to warm up exercises for new strengthening exercises. Always warm up before an activity... every time... without fail... for the rest of your life... It is that important and will save you many injuries and is worth the ego hit.

Planks

• Any type: elevated plank, elbow plank, high plank, side plank
• Start with 10-15 seconds and build to 1 min. Repeat 3 times

Pick up and carry heavy objects:

• Groceries, kids, fire wood, mulch bags, beach bags, sand bags, medicine balls, kettlebells.
• Start with 20-30 second hold/carry and build up to 1-2 minute holds. Repeat 3-4 times

Deadlift, squat, lunge weekly for the rest of your life.

• This can be with no weight to start but we should build to dumbbells, kettlebells, or barbells.
• Here is a sample strength cycle to get you started.

Someone who has lifting experience may start at 50lbs or 100lbs and build from there.