Spring out of back pain
As the vibrant colors of spring begin to bloom, many people eagerly embrace outdoor activities after winter hibernation. However, for those who have experienced back pain, the thought of engaging in springtime activities may be daunting. The good news is that you can spring into fun without worrying about back pain with proper preparation and mindful practices.
#1 WARM UP
Warming up your body before diving into springtime activities is crucial. A brief warm-up routine can help increase blood flow to your muscles and prepare them for the physical demands of activities like gardening, hiking, or even outdoor sports. Gentle stretches, such as knee-to-chest pulls and side bends, can effectively loosen up your back muscles.
#2 POSTURE
Whether planting flowers, going for a walk, or participating in sports, maintaining good posture is crucial in preventing back pain. Be mindful of your body alignment, keeping your back straight and shoulders relaxed. Engage your core muscles to support your spine—more on this below (in PT 101).
#3 MINDFUL MOVING
If your spring activities involve lifting, whether it’s gardening supplies or outdoor furniture, use proper lifting techniques. Bend at your knees, not at your waist, and lift with your legs. Keep the object close to your body and avoid twisting while lifting.
Being mindful of how you’re moving involves heightened awareness and presence at any moment. You can prevent injury by being present and aware of what you’re doing!
#3 STRENGTHEN
A strong core supports your spine and helps prevent back pain. Incorporate core-strengthening exercises, such as planks, pelvic tilts, and bird-dog exercises, into your routine. Strengthening your core muscles contributes to better stability and reduces the risk of back strain.
#4 STRETCH AFTER
After completing your springtime activities, take a few minutes to stretch your muscles. Focus on stretches that target the back, hips, and legs. This can help prevent muscle tightness and promote flexibility, reducing the likelihood of post-activity back pain. And don’t forget to hydrate!
#5 LISTEN TO YOUR BODY
Pay attention to your body’s signals. If you start to feel any discomfort or strain, take a break. Pushing through pain can lead to more significant issues. If persistent back pain occurs, consult (for free!) with one of our physical therapists for personalized advice and guidance.
Common Spring-time back injury sources: golf & yardwork
Spring is a time of renewal, and as you prepare to enjoy outdoor activities like golf and gardening, don’t forget to prioritize your physical well-being. Seeking guidance from a physical therapist can make a significant difference in preventing injuries, improving performance, and ensuring a more enjoyable springtime experience. So, gear up, embrace the warmth of spring, and let your physical therapy journey enhance your golf swings and gardening prowess.
Brought to you by Mitch Seeling, owner and director of HealthQuest Berkley.
Question
What’s the difference between back pain and sciatica?
Answer
Sciatica and back pain are two different conditions that are often confused with one another due to the similarities in their symptoms.
WHAT IS BACK PAIN?
Back pain is precisely that, pain located in the back. One’s symptoms can range from a muscle aching to a shooting, burning, or stabbing sensation. Also, the pain can radiate down a leg, which is why people think their back pain is sciatica.
WHAT IS SCIATICA?
Sciatica is an umbrella term that can describe several conditions with different causes. Generally, sciatica involves a pain that shoots or radiates down the back of the leg, sometimes as far as the foot and toes. Unfortunately, “sciatica” has become a buzzword, and often, patients come in thinking they are experiencing it. However, about 2% of our back pain patients actually have sciatica. Actual sciatic nerve pain results from pressure or irritation of one or more of the five nerves that emerge from the spinal column to form the sciatic nerve. The most common cause of sciatica is a herniated disc in the lumbar region of the spine.
WE CAN HELP!
Any type of back pain can be tricky to diagnose and treat accurately, but physical therapists are the best people to help. If you are experiencing any questionable symptoms lasting longer than a week, let us check you out. Take advantage of our free assessment and our 40+ locations!