Sometimes you can’t sit.
Sometimes you can’t stand.
Sometimes you can’t move even a tiny little bit without a shooting pain stabbing you in the back.
If you’ve had lower back pain or any back pain for that matter, you’ll know this only too well.
It’s bloody agony.
And the thing is, this pain often comes out of nowhere.
You might be bending over to pick something up off the floor or even just getting out of a chair and zap, your back is completely buggered for weeks.
It’s no fun :(
If you find yourself having to deal with constant back pain, then I recommend you try these 8 “unusual” movements and take note of these tips for when your back throws a wobbly…
1. Take a break
This sounds so obvious, but it’s crazy how many people get struck down with back pain and then just a few days later they’ll be back in the gym. This is a recipe for continued long-term pain.
Back injuries can take a long time to heal properly and even if things feel “okay”, chances are you’re body is not ready for the same work load.
Whether that’s in the gym, throwing the kids around or even simple things like chores.
Rest and don’t do anything daft.
2. Hot and cold
If you’re back goes, then grab an ice-pack or some frozen veg and apply it to the painful area.
Do this in 20-minutes sessions for up to 48 hours to reduce inflammation and reduce nerve pain.
Once the pain has eased after a couple of days you can apply a heat pad, again 20 minute sessions will do the job. This will help loosen tight muscles and increase circulation to aid recovery.
3. Get a new matress
if your mattress is sagging too much, this could be the main culprit for your back pain and it might be time for an upgrade. You see…
I often sleep on my front, which means that whenever I sleep on an overly soft mattress my hips sink forward into the mattress causing my back to be well and truly crocked the next day.
What’s your sleeping position and how soft is your mattress?
4. What’s going on with your feet?
Think of your body as a chain and if one of the links in that chain isn’t working properly it can have a knock on effect throughout the entire chain.
Take your feet for example, if your feet roll inwards, studies show that you’re more susceptible to lower back pain.
Orthotics can help, but you can also get footwear off the “rack” to suit your paddle feet too!
Sort your feet out and might just sort your back out too!
5. Get your assimus up and move
Look, we all sit down way too much and sitting down all day isn’t going to help fix your back, it’s actually make it worse.
When your bod gets used to sitting down for years and years, it causes your muscles to tighten up in the wrong places. Again…
Your body is a chain and if you’ve got tight muscles in places that shouldn’t be, then it’ll pull in other areas causing weaknesses and pain…like in your back.
A great stretch I often is a simple hip flexor stretch with a rotation (also called a lunge with rotation). However…
There are many more that’ll help unlock tight muscles caused by daily sitting…I’ll have to do a blog post on these!
6. Lie on the table
If your pain isn’t going away, then getting on the table of a sports massage therapist, osteopath or chiropractor can work wonders.
They can help unlock tight, bound up muscle and help your joints and bones find their way back to their true position.
7. Stick needles in your bod
I’ve never tried it, but Mrs W and the rest of her family have used an acupuncturist several times and swear by it.
This can work especially well for muscles that are overly tight and regularly go into spasm.
8. Try these 8 movements
If you’re constantly plagued by back pain, then there’s an unusual method that uses 8 simple movements that I think you should try…
These movements will dramatically reduce back pain, give you better posture and more flexibility in just 16 minutes.
Give it a try and see for yourself.
Cheerio for now,