Do you find yourself shifting, stretching, putting your hand on your low back as you feel this dull ache that just won’t go away and seems to happen almost everyday? Back pain is one of the most common reasons for disability and missed workday. It affects people of all ages, but incidences tend to increase with age. Approximately 1 in 10 Canadians report experiencing chronic back pain, which is defined as persistent pain lasting for 3 months or longer. This back pain does not have to be a permanent thing or even something that needs to turn worse.
A sedentary lifestyle can not only contribute to chronic disease, but also low back pain. Anti-inflammatories, muscle relaxants, creams, hot or cold pads can alleviate pain temporarily but may not be the most effective long term, especially on their own. Getting away from a sedentary lifestyle and making some other key changes could help your back pain.
There are some obvious reasons for why you may have backpain that may need specialized therapy if from an accident or congenial problem. But a lot of chronic back pain stems from long periods of sitting or inactivity, which weakens the muscles that support the spine and lead to poor posture, which can strain the back muscles and ligaments over time. Lack of exercise also places extra stress on the spine, increasing the risk of back pain and spinal conditions. Another contributor that can happen from prolonged sitting or inactivity is weight gain, resulting from unhealthy eating habits.
Nutrition and smoking are other lifestyle factors that can contribute to back pain. Poor nutrition like prolonged sitting can not only contribute to weight gain, but also inflammation. A healthy diet high in vegetables, fruits, nuts, seeds and beans can help reduce weight and inflammation. Smoking impairs blood flow to the spine, reduces nutrient delivery to spinal tissues, and slows down the healing process, which can make one more susceptible to back injuries and conditions.
Certain daily activities or ergonomics (improper furniture, working stances, postures…) can contribute to back pain as well. Improper lifting techniques or sitting with incorrect posture, can also contribute to back pain by placing undue strain on the spine and surrounding muscles. Even, stress, anxiety, and depression can manifest physically as muscle tension, particularly in the back and neck area, exacerbating existing back pain or increasing the risk of developing it.
It is important to start somewhere on your journey to help addressing your back pain, whether it’s starting with implementing a healthier diet or certain exercises/stretches. Depending on how bad your back is, you probably should get prescribed exercises through a physiotherapist, or chiropractor. Beyond that as a certified personal trainer and holistic nutritionist, I can help you on a path to a healthier lifestyle through diet and exercises and a program to help with strengthening your back. At the very least, a good place to start is just moving around more and sitting less.
Mikkie Pollon (Nettles),
Certified Personal Trainer/
Holistic & Sports Nutritionist
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