Techniques for Preventing Back Pain

Close-up of a man holding his sore back

There are many different types of back pain and many different causes for your discomfort. Back pain can get in the way of everyday activities and movements, from playing your favourite sports to simply bending over to pick something up to sleeping comfortably through the night.

In this post, we’ll go over the types of back pain and show you how to prevent them.

Types of Back Pain

• Upper, middle and lower back pain
• Sciatica
• Low back strain
• Night time back pain

Potential Causes for Back Pain

Some of the main causes of back pain include, but are not limited to:

• Spine-related problems: When something is wrong with the way your spinal joints, muscles, discs and nerves move.
• Herniated discs: When the soft tissue in the discs between your joints has swelled or bulged. This is caused by wear and tear and causes lower back or leg pain.
• Degenerative disc disease: Discs are the “shock absorbers” between the vertebrae of your spine. They can shrink or tear, causing the bones to rub together.
• Accidents and injuries
o Sprains and strains: Injuries to ligaments, muscles and tendons that support the spine and joints. This can happen when you lift or twist, or due to sports injuries or car accidents.
o Spasms: This can happen when muscles ‘cramp up’ in your lower back, usually when lifting something or playing sports.
• Lifestyle triggers: Things like slouching at your desk, lifting heavy objects, wearing high heels, not exercising, being overweight, etc.

How to Prevent Back Pain

With so many types of back pain, prevention techniques will differ from case to case. However, one of the best ways to prevent back pain is to make sure you keep your back muscles strong. Here are some ways to prevent back pain:

• Back-strengthening and stretching exercises at least 2 or 3 times a week.
• Stand and sit straight – correct your posture.
• Avoid heavy lifting and if you must lift heavy objects, bend your knees and keep your back straight. Don’t lift with your back.
• Stay active, eat well and get adequate rest.
• If you are overweight, losing weight will take some of the strain off your back.
• Get enough vitamin D and calcium to help your bones stay strong and prevent osteoporosis.

See a Physiotherapist

If you are experiencing back pain, the professional physiotherapists at Power Physiotherapy can perform an assessment to determine the cause and possible treatment. Our general physio services can treat most common back pains and our rehabilitation services can help you if your back pain is due to accident or injury.

Our team can help you come up with a programme to correct your posture, lose weight and strengthen your back muscles through our physio services or even clinical Pilates. In addition, we offer services like:

• Dry needling
• McKenzie method
• Remedial massage

Contact Power Physiotherapy in Perth for physiotherapy treatment for back pain.