Ease your back pain - 4 simple tips from a PT

Can you believe it’s already June?? Time hasn't felt quite the same recently. Is that just me?

Summer is in full force, which means everyone has gotten back outside to enjoy the beautiful (and today, HOT) Colorado weather. But with your return to biking, hiking, or gardening... especially after months of staying indoors on the couch.... you might be noticing a few new (or returning) aches and pains. 

The past week I've talked to so many people calling to say their back has “flared up” again or they just can’t enjoy their favorite outdoor activities like they used to without popping pain killers. 

Because so maybe people are suffering from debilitating back pain right now - maybe that's you, or maybe you have a friend you can share this with - I wrote you this blog with some simple tips to help ease those aches and pains. 

Back pain is something you never think will happen to YOU... until it does!

You’re going about your day without concern.  Then suddenly… you feel a twinge in your back and you know immediately that something is not right.

Your first thought is that it’s nothing and that it will go away on its own.  You probably blame a poor night’s sleep or a muscle strain from doing chores around the house. The truth is when back pain “just happens out of nowhere” most of us have no idea or explanation to why.  When it strikes, it leaves you suffering for longer than you ever imagined!

What do you do when the pain suddenly stops you in your tracks?  Most people do one of two things:
1.  Nothing... and hope the pain “goes away” by the next morning.
2.  Resort to pain pills every few hours for days!

Neither of these are good options nor do they address the root cause of the pain.

So let’s talk about it – there are so many different ways of finding pain relief other than pain pills or rest.  I want to share some options with you that I teach my clients all the time so you can find relief NATURALLY— without relying on pain killers!

My first tip to help ease back pain is to avoid sitting with your legs crossed. Look around, we all do it. However, this causes strain on your back as you twist and turn your hips and spine. Sit straight with both of your feet placed on the floor slightly in front of your knees.  This will help relieve pressure on the spine.

Another easy one to fix is your sleeping position!  Do you sleep on your stomach?  This is the worst possible position to sleep in with back pain and it will prevent you from getting better…  Avoid this position at all costs and you will sleep better and wake up with less back pain.

On the topic of sleep, try sleeping on your side with a pillow between your knees and a small hand towel rolled up under your waist. This might be difficult to get used to at first, but if you can keep doing it, it decreases the amount of twisting and sagging of your spine. And if you sleep on your back, try placing a pillow or yoga bolster under your knees to reduce the tension in your lower back.

Your core muscles are a huge part of your spinal anatomy and are very important when it comes to managing back pain. If we don’t use our core with day to day activities and protect our back, we’re likely to experience more aches and pains further on down the road. Pilates can be a great tool for learning how to correctly engage and strengthen your deep core muscles.

In the same way that you brush your teeth twice a day to look after them, you need to look after your back. Try incorporating these simple daily routines to help ease and live with less back pain.

I can’t promise you that ALL these things will work for you, but I do know these tips have been proven to help my patients (and myself) to reduce the risk of back pain!  If someone you know is suffering from back pain, please pass this information on to them as these tips will help!

For More Tips Download Our Free Back Pain Report!