Kitchener Personal Trainer

Are you over the age of 30 and experiencing back pain every day? Do you find yourself wondering when and why this aching pain started, and how you can get it to stop? If so, you are not alone.  

Millions of people suffer from excruciating back pain every day with little or no hope for a cure. While some of these conditions are serious and need special medical care, most back pain can be relieved with a few simple behavioural modifications.  

Excessive Sitting Excessive sitting will lead to back pain. Stand for at least 10 minutes every hour while you talk. Pay attention to the length of time you spend sitting each day, make sure that you are not sitting for long stretches at a time.

Back Injuries: Do you practice proper lifting techniques? Since most back injuries occur during an attempt to move a large or heavy object, it is very important to practice proper lifting techniques.

The proper way to lift an object is to first bend your knees, grasp onto the object, and then straighten your knees while keeping your back straight

Make sure that you are not bending over at your waist, as this will put unnecessary strain on your back. Practice proper lifting techniques even when the object that you are lifting does not seem very heavy—this will protect your back from injury.

Lack of Back Strength: Do you have weak back muscles? Weak unconditioned back muscles account for many an aching back. If you don’t exercise regularly, whether in the traditional way or by being active in sports or other physically demanding activities, then chances are good that your back pain is a direct result of weak muscles.

Protect your back against unwanted pain by regularly strengthening your stabilizing back muscles.

Poor Posture: Do you slouch? Your mom was right when she told you not to slouch! Having poor posture is another classic reason that people suffer from back pain.

While sitting keep your head and shoulders erect with your feet on the ground, make sure that your lower back is supported, and that the chair is not pressing into the backs of your knees.

Be aware of your posture throughout the day to avoid slouching. If you continuously find yourself slouching place a mirror at your eye level while sitting properly, and periodically check to see if you are aligned with it or not.

Stiff Muscles: Do you stretch regularly? Do you find it hard to touch your toes? Do your legs and lower back feel stiff and unmovable at the end of the day?

Limbering up your tight muscles is a great way to relieve back pain.

Make it a habit to reach down towards your toes to stretch out your hamstrings. You should hold this for at least 30 seconds. For another good stretch, sit on the floor with your legs straight out in front of you. Lean forward at your waist, keeping your back straight, and reach toward your toes. Exhale and reach even further.

I hope this helps you if you are experiencing back pain. It’s very common ailment but you can definitely do something about it! Let me know if you have back pain and maybe I can help!