Easy Tricks to Alleviate Back Pain
By Tatianna Graham
As a Physical Therapist with 15+ years of experience, I can count the number of times on my hands that someone with back pain actually had to NOT move, get surgery or require manipulative type manual therapy to get them "back on track".
THIS IS GOOD NEWS. This is meant to empower and inspire you!
MOST of the time, unless something is fractured or a serious trauma occurred, movement will always win.
I should be clear and say, Mindful Movement will always win.
Mindful means to be open - with all your senses, be in the present moment, and without creating stories from the past or worries of the future, allow your body to speak to you in the moment.
For example, if you are experiencing back pain when you get up from sitting at your desk at work.
Ask yourself - is this stiffness? Can I move my spine in XYZ (3D directions)? Try bending gently side to side (side bending), rotate left and right (twist), and bend forward and backwards? What if I repeat those movements again, does it seem to loosen up? Am I holding my breath? Does the pain increase or does it stay the same? Is this pain or discomfort?
What often happens in a clinical setting with my clients is that with gentle guidance and encouragement, back pain is alleviated when we breathe calmly as we move, and there is always improvement in range of motion once we repeat the movements a few times. And additionally, the pain is less intense.
Whereas, if the patient was to freeze and fear the pain - they lie on ice or heat, they are immobile, and then the pain is worse from lack of movement. Lack of movement means less deep breaths, and this means more tension and stress in the body, perpetuating the back pain.
You should always book a thorough assessment with a trusted practitioner. BUT KNOW THIS: our bodies are meant to move. If anyone has ever told you "don't twist your back" or "never bend your back"...I invite you to ask yourself...
What if you were to slip and fall on ice? Your back will bend that way that you've been avoiding.
What if you had to suddenly catch your child from falling down the stairs? Your back will have to twist.
These are movements that are required to live our lives. Therefore, it is best to practice them, mindfully, daily - so that your body is prepared when you encounter these movements. And you are less likely to suffer pain and injury when those incidents happen - because your body has been there in practice!
For more guidance about your breath, core, and XYZ Spine movements, reach out to me or download my free guide that has video and instructions! I teach it to all my Physiotherapy clients! You can also tune in to The Move With Ease Podcast, where I share lots of tips and tricks, and stories that will inspire you.
