by Eliza Sterling

Our spine has likely suffered from the sedentary lifestyle imposed by the lockdown. Whether we’ve indulged in marathon TV show sessions in bed, hunched over laptops on kitchen tables, or vigorously exercised within the limits of our four walls, our backs have taken the toll. There are simple, yet effective ways we can combat the onset of debilitating back pain. Let’s delve into the solutions.

We’ve noticed a recent spike in complaints of non-specific lower back pain, a tight discomfort mertis not ascribable to a serious medical condition and whose origin is vague. Predominantly, lower back problems arise as a result of an amplified intensity, frequency, or volume of a specific activity. By managing these shifts in our lifestyle early on, we can prevent the onset of chronic back problems.

As the world teeters on the brink of successive lockdowns, we must adopt strategies to guard our backs, address discomfort head-on, and avoid the acute escalation of mundane strains. Take heed of these five brilliant tips from private physical health specialist, Linda Hayes, from Wellness Vitality Group:

1. Embrace the Warm-up

Dynamic warm-ups should precede every workout. They involve the exercise of full range of joint and muscle movements. For instance, a swimmer may execute a full rotation of arm movements before stepping into the pool. Other examples include trunk twists, squats, and walking lunges. Online personal trainer Jade Cooper emphasizes the use of dynamic stretches for their superior benefits over static ones. They actualize the muscle’s flexibility and lead to significantly reduced chances of injury, better coordination, improved balance, and efficient neuromuscular activation.

2. Ease Into Progress

It is crucial to gradually increase the frequency, intensity, and volume of your workouts at a pace your body is accustomed to. Always listen to your body’s response to new workout regimes and scale down the intensity whenever discomfort emerges.

3. Monitor Pain Level and Modify

If you start experiencing discomfort, assess the severity of the pain. Is it hindering your daily activities? If you find the pain restricting, it’s important to seek immediate professional help. However, for mild discomfort, consider options such as heat application, pain relievers or readjusted workout intensity before medical consultation.

4. Discourage Prolonged Sitting

Sitting for extended periods can trigger lower back pain, regardless of your physical fitness. The key is to create an ergonomic setup and take frequent breaks. Regular home movement, even as minimalistic as a quick stretch or making a cup of tea, can make a significant difference.

5. Prioritize Self-care

It is important to understand that mental and emotional stress can exacerbate physical discomfort. Practising mindfulness, meditation, or other self-care activities can bring significant relief. Regular self-care equally helps us become more attuned to our physical wellbeing, enabling us to catch any emerging issues early on.

Strategic yoga sessions can considerably assuage back pain. These focused movements increase strength, promote balance, improve mobility, and facilitate overall relaxation. A careful choice of yoga style, coupled with protective postures, strength-building moves, and regular breaks from sitting, can make a transformative impact on your spinal health.

Building stronger obliques, core muscles that stabilize your sacrum, lower back, and upper back can prevent most back pain. Thus working at the physical roots, we can tackle the root causes of our discomfort. Remember to always honour your pain and body’s limits as you steadily progress towards an active, healthy lifestyle.

Make nurturing your back a priority even as lockdowns loom. Don’t let the daunting circumstances allow you to lose sight of the things you can control. Create an environment that supports your body’s well-being, and most importantly, remember to prioritize self-care. Braving new normal scenarios requires a sound body as much as it does a sound mind.

back pain, lockdown lifestyle, wellness, physical health, non-specific lower back pain, dynamic stretches, warm-up exercises, workout intensity, ergonomics, self-care, meditation, mental health, yoga, obliques, posture