Low back pain is one of the most common musculoskeletal issues troubling the Canadian population. Statistics show that 80% of the population will suffer from low back pain at least once in their lifetime, and low back pain typically becomes more common when day-to-day activity decreases. The great news is that more than 90% of those with low back pain report significant improvement within one month of receiving treatment!
So, the question that everybody has is, how can I prevent low back pain?
Although I cannot guarantee to eliminate the chance of ever having low back pain, I can offer you three tips to help you reduce your risk of having low back pain.
Move Frequently Throughout the Day
Our bodies are designed to move. Although our typical day may encourage us to sit for prolonged periods, up to hours at a time (especially when binging Netflix), this is not our bodies are designed to function.
Many of the joints throughout our body are called synovial joints. This means that the joint has a capsule, and inside of that capsule, there is synovial fluid. Synovial fluid houses essential nutrients for the bones surrounding a joint to stay healthy, and the only way for those nutrients to get to the bones is through movement.
The great news is that research shows us that it only takes a 20-second movement break every 30 minutes to improve the health of your spine! 20 seconds is not a lot of time.
20-second microbreaks throughout the day will help you maintain healthy joints throughout your spine!
Bend Backwards
We spend the majority of our days either sitting or bending forwards.
How frequently do we bend backwards or look upward or bend backwards?
Our ancestors used to do this quite frequently because they would be searching trees for fruit, but we no longer have that same drive.
As you take your microbreaks throughout the day, move your spine backwards and in other directions it doesn’t frequently move in!
Lift With Your Legs
“Lifting with your legs” is the oldest trick in the book.
Don’t get me wrong; your spine is strong and robust. But do you know what muscles are even stronger? The muscles in your legs.
The muscles in your legs are the primary movers of your body. When you need to pick up something heavy, squat down and use your legs. This will drastically decrease your risk of injuring your low back.
I Already Have Low Back Pain
If you are experiencing low back pain lingering for more than three days, it is time to get your pain assessed!
If you are in Saskatoon and experiencing low back pain, please call E3 with any questions regarding your low back pain.