Why Does Your Back Hurt?

I had a patient come in this week. She hobbled in and I could see her wince as she lowered herself into the chair.

“I just woke up like this” is what she said. And believe you me, I hear this all the time.

Sound familiar?

Back pain is often blamed on a single moment — a twist, a heavy lift, a bad night’s sleep. But the truth is, for most people, back pain doesn’t come from one incident. It’s an accumulation of how we sit, move, stand, and even breathe. Over a long period of time.

But the good news is, if lifestyle created it, lifestyle could help fix it. And that is what I want to share with you today.

Here are 3 ways to ease your back pain at home:

1. Keep Moving

One of the worst things to do with back pain is to stop moving altogether. Your body thrives on motion.

Simple movement, walking each day can help.

On top of this here are a few simple exercises to try:

• Cat-cow stretch – Great for easing stiffness.
• Knee-to-chest stretch – Releases lower back tension.
• Glute bridges – Helps strengthen the support muscles.

2. Watch How You Sit

For many of us, sitting is a big part of our day to day, we know the spine does not like this.

The quick fix? Sit with your feet flat, hips slightly higher than knees, and imagine a string pulling the crown of your head upwards.

If you work at a desk, get a large bottle of water, and drink it… You’ll soon find the need to stand and move…

3. Heat or Ice?

Both are good at calming a painful area, as a simple rule:

• Ice is best for fresh injuries or inflammation.
• Heat is great for relaxing tight, achy muscles.

So, there you have it, some simple self-help.

Good luck.

With love,
Tom