5 Tips to Ditch Your Back Pain

Upwards of 80 percent of the population will experience back pain at one point in their lifetime, so you are NOT alone. Read this blog and learn 5 easy tips that can change your narrative. Avoid being another statistic!

September 4, 2019

Dr. Donald Mull, DC

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Who is this info for?

This information will be valuable for you if you can relate to the following:

  • You have been told you will always have pain and you are just getting old.
  • You have tried exercises given to you by well meaning friends or family with no results.
  • You have been to a doctor just to be given pain medication or muscle relaxers with no long term relief but want other options.  
  • Your pain has stopped you from being as active as you’d like to be or stopped you from enjoying your time with loved ones.
  • You would like to be more active but you are worried about the pain you have been experiencing or may experience with activity.
  • You have learned to live with the pain and are not sure what you can do to change it.

You are not alone!

Upwards of 80 percent of the population will experience back pain at one point in their lifetime, so you are NOT alone. That means for every person you meet, odds are pretty high that they have felt your pain to some degree. Pain is a normal part of life, BUT it does not have to be something you have to learn to live with nor is it just a byproduct of “getting old”. You are stronger and more resilient than you give yourself credit for and we are here to help you find out how to fight your back pain! Here are 5 tips that will get you on the right path to relieve pain and turn your obstacles into opportunity.

1. Find out what hurts.

Finding out what movement(s) cause a painful response gives you the data necessary to move out of pain. Once you have identified the motion that causes your pain, move into the opposite motion for 10-15 repetitions. For example, if it hurts to bend forward, lean back. If it hurts to bend to your right, bend to your left. After you have performed the requisite number of reps, check if the initial movement that caused pain got any better. If so, you just found yourself a natural painkiller!

2. Avoid stretching your hamstring.

This goes especially for those who experience back pain with pain into the butt, thigh, shin, and/or foot. Stretching your hamstring also pulls on the sciatic nerve which decreases blood flow to the area and can cause an already irritated nerve to send pain signals. It may feel good temporarily but it can cause harm and increase pain in the long run.

3. Take a break from prolonged sitting or standing.

It is important for all of us to vary our posture every 40-50 minutes throughout the day. Our back relies on movement to receive nutrients more efficiently - so get up off that chair! If you absolutely can’t get up, reach for the ceiling one arm at a time → then, reach for your heels → finally, put your arms behind your back and reach back. Do 10 -15 reps of each every 40 min and see how much better your back feels throughout the day.  

4. Train for stability and compete with mobility.

What the heck does this mean? When training, ditch the sit-ups, Russian-twists and any other core exercises that involves a lot of spinal movement. Instead, train the torso to stay still and resist force (i.e. planks, side planks, and any other form of “anti” movements). This is a much safer way to train the core and your muscles are going to feel the burn! Save the spinal motion for your competition or hobby activities.  (If spinal motion is even necessary for the movement).

5. Alter your load during your training.

Pain when you deadlift? Try decreasing your range of motion by  placing something under the weight. You don't have to touch the floor just elevate the load.

Pain with squat? slow it down.

Pain with back squat? front squat.

Pain with front squat? Back squat.

Pain with all squats? single leg squat.

Moral of the story, vary or change the load with the movement, speed or weight until your find something that works for you. As always, if you cannot find something that works for you, this is a good time to see your local chiropractor or physical therapist who will listen to your story and help you find ways to stay active, and move pain FREE.

Where can I find more info?

Click the here or the picture below to download your FREE 5 Tips to Fight Low Back Pain!

  • This guide will teach you simple guidelines on staying active while keeping your back as safe as possible!
  • Click here for more information on how we can help you manage your own back pain.
  • Please join our FREE facebook group @kineticimpactRP or search “Kinetic Impact Rehab and Performance” to ask us questions and stay up to date on information.
  • Visit our website for more information including blogs, video content, full pain relief programs, helpful movement drills and more!