By Aleisha Theisen, PTA and NBC-HWC
Chances are at some point in your life you’ve dealt with back pain. In 2019, 39% of adults did, according to the National Health Interview Survey. But that doesn’t mean you have to just suffer through it. By taking good care of your back and seeking help from pros like our physical therapy team when you need it, you can take an active role in your back health and recovery.
Here are 5 ways to fight back against back pain.
1.) Support Good Posture
Guess what? The concept of “perfect posture” is a myth. Each person’s body is different, and forcing it into a rigid notion of one universal “perfect” form isn’t good for anyone.
However, there are general concepts that can support your body in “good posture” and reduce muscle tension. The best rule of thumb is to mix it up throughout the day. Sit a while, stand a while, shift your weight a little to one side, shift it to the other – you get the idea. Our backs weren’t built to sit or stand still in one position for hours at a time. Can they do it? Sure. Do they like it? Nope. So when your fitness tracker tells you to stand up or take a short walk, don’t ignore it.
Also, if you have the option to keep a yoga mat or foam roller by your desk, take a few minutes for a mini stretch/massage break every hour or so. It will get the blood flowing to your brain and nutrients to your joints — and your back will love it.
Ergonomics
When it comes to desk work and keeping your back happy, here are a few general principles.
Sitting Desk
Think in terms of roughly 90 degree angles for your hips, knees, elbows and ankles.
A. Chair position:
- Adjust seat height so your feet are flat on the floor
- Knees should be at or slightly below hip level
B. Monitor placement:
- Top of the screen should be at or slightly below eye level
- Position the monitor about an arm's length away
- Tilt the screen slightly upward to reduce neck strain
C. Keyboard and mouse:
- Place them at elbow height (assuming your elbow is at a roughly 90 degree angle)
- Keep elbows close to your body
- Use a keyboard tray if necessary to achieve proper height
D. Posture:
- Maintain a slight arch in your lower back
- Shoulders should feel relaxed. If they don’t, reassess how your mouse, keyboard and screen are set up.
Standing Desk
A. Desk height:
- Adjust so your elbows are at a 90-degree angle when typing
- Forearms should be parallel to the floor
B. Monitor placement:
- Same principles as sitting: top of screen at or slightly below eye level
- You may need to raise your monitor when standing
C. Standing posture:
- Try to avoid locking your knees.
- Use an anti-fatigue mat to reduce stress on feet and legs
D. Transitions:
- Gradually increase standing time if you are just starting to use it
- Aim for a mix of sitting and standing throughout the day
- If you notice yourself leaning on the desk, it’s time to sit
2.) Keep Your Back Strong and Limber
Low-impact exercise such as walking, swimming, yoga and pilates can keep the back muscles strong and flexible.
- Swimming: Works your entire body without putting stress on your joints or spine. A 2019 study found it may also improve pain and inflammation associated with lumbar disc herniation.
- Walking: The U.S. Department of Health and Human Services recommends adults get at least 150 minutes of moderate aerobic activity a week. You could achieve this with 30 minutes of brisk daily walking, which improves circulation and strengthens back muscles.
- Yoga or Pilates: They improve flexibility and core strength. Ask your instructor or PT to help you modify any movements that are painful.
3.) Practice Safe Lifting Techniques
- Bend at the knees: This engages your leg muscles instead of your back
- Keep objects close: Decreases strain on your back
- Avoid twisting: Turn your whole body while carrying something
4.) Nourish, Hydrate and Reset
Diet: A 2022 study found a high-protein diet appeared to be linked to lower incidences of chronic back pain. On the flip side, diets with a higher intake of refined grains, processed meat, saturated fat, trans fats, sugary foods, and caffeine were associated with higher occurrences of chronic low back pain. It was surmised that this was due to an increase in inflammation. If you suspect your diet may be contributing to your back pain, a dietitian can help you create a plan that’s best for your needs.
Hydrate: Proper hydration helps maintain the elasticity of soft tissues in your back. How much water should you drink? Mayo Clinic says if you are healthy and live in a temperate climate,
you’ll need:
- Women: 11.5 cups (2.7 liters) per day
- Men: 15.5 cups (3.7 liters) per day
For reference, the traditional 8 glasses (8 ounces each) is about 2 liters.
Your individual needs may vary depending on your body weight, composition, activity level, and climate. If you don’t love plain old water, you can sneak in extra hydration via juicy fruits and veggies, smoothies, milk, herbal tea or watered-down juice (to limit the sugar content).
Reset and relax: Is your mattress supportive? Do you need a pillow between your knees (if you are a side sleeper) or under your knees (if you sleep on your back)? These are a few ideas to consider if you wake up with back pain. Before bed, you might try winding down with meditation or deep breathing to help your back muscles relax for a good night’s rest. Getting a massage from a licensed massage therapist can also interrupt the back pain cycle. Massage therapy reduces muscle tension and spasms. It also promotes better circulation, which can aid in the healing process and reduce inflammation. Many patients find combining massage therapy with physical therapy enhances their recovery.
Which brings us to our next tip.
5.) See Your Physical Therapist
Our PTs at FYZICAL-Forest Grove play a crucial role in helping patients overcome back pain by using a comprehensive approach. They identify the root cause and develop a targeted plan that addresses immediate symptoms as well as long-term back health to prevent future issues.
Your PT will take your patient history and conduct an evaluation to determine the source of pain. This is essential because back pain can stem from various causes, including muscle strains, herniated discs, arthritis, or even referred pain from other areas of the body.
Once the source is identified, your PT will develop a plan that typically includes a combination of education, mobility exercises, and strengthening routines. Education may involve explaining the anatomy of the spine, discussing lifestyle factors that contribute to back pain, and teaching proper body mechanics for everyday activities. Mobility exercises improve flexibility and range of motion in the spine and surrounding muscles. By enhancing mobility, you can reduce stiffness and discomfort while improving your ability — and confidence — to perform daily activities with greater ease. Strengthening exercises are equally important. They address muscle imbalances and weaknesses that may be contributing to the pain. This often includes exercises for the core muscles, which play a crucial role in supporting the spine.
It's important to note that back pain can sometimes manifest in unexpected ways. Sciatica is a prime example of how back problems can "travel" and affect other parts of the body. This condition occurs when the sciatic nerve, which runs from the lower back and down through the legs, becomes compressed or irritated. As a result, you may experience pain, numbness, or tingling that radiates from the lower back into the buttocks and down one or both legs. Your PT is trained to recognize these patterns and address not only the primary source of pain in the back but also the associated symptoms in other areas of the body.
So there you have it: five ways you can fight back against pain — and you don’t have to do it alone. We have a clinic of talented, caring professionals who are ready to help. If you would like to schedule a physical therapy evaluation, you can reach us at 503-357-1706.
Aleisha Theisen is a physical therapist assistant and a board-certified health and wellness coach.
Disclaimer: This blog is provided for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition.
Sources:
Lucas JW, Connor EM, Bose J. Back, lower limb, and upper limb pain among U.S. adults, 2019. NCHS Data Brief, no 415. Hyattsville, MD: National Center for Health Statistics. 2021. DOI: https://dx.doi.org/10.15620/cdc:107894.
Huang Y, Zhong Z, Yang D, Huang L, Hu F, Luo D, Yan L, Wang R, Zhang L, Hu X, He J. Effects of swimming on pain and inflammatory factors in rats with lumbar disc herniation. Exp Ther Med. 2019 Oct;18(4):2851-2858. doi: 10.3892/etm.2019.7893. Epub 2019 Aug 14. PMID: 31555376; PMCID: PMC6755409.
“How much should the average adult exercise every day?” by Edward R. Laskowski, M.D. July 26, 2023. Retrieved on July 12, 2024. https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
“Stretching and strengthening exercises to relieve and prevent lower back pain,” By Jenette Restivo. June 21, 2024. Retrieved on July 12, 2024. https://www.health.harvard.edu/pain/stretching-and-strengthening-exercises-to-relieve-and-prevent-lower-back-pain
“Water: How much should you drink every day?” By Mayo Clinic Staff. Oct. 12, 2022. Retrieved July 12, 2024. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256#:~:text=So%20how%20much%20fluid%20does,fluids%20a%20day%20for%20women