Did you know almost 70% of Canadians over the age of 65 experience back pain? The way it presents itself can vary from person to person. For some it may present as a burning sensation, tightness or achiness at any section of the spine. For others, the pain may radiate into the limbs. While there are many potential causes, the good news is there are ways to prevent symptoms and heal.
Prevention Strategies
Because back pain is so common; health professionals tend to recommend preventative techniques in your daily routine. One of the most effective ways to prevent back pain is maintaining strength and mobility in the core body; which medically includes, the back, abdominals and obliques. Engaging in regular activity that strengthens your back and abdominal muscles is a strong preventative technique. It is also important to be mindful of how you move in your day-to-day life. For example, when picking something up off the floor aim to: keep your back straight, keep close to the item hold your chest up and avoid twisting. Applying these types of principles to your daily movements will reduce your risk of back injuries.
Treatment Options
Depending on what an individual is experiencing, back pain can be treated using a combination of interventions. A common technique used is temperature therapy. Applying heat for back pain can help increase blood flow and reduce muscle stiffness. Alternatively, using cold therapy (ice packs) can help with reducing inflammation in the back. So, depending on the cause of the pain, temperature therapy can be an effective treatment strategy.
Another common tool used to treat back pain are assistive devices. If your discomfort is affecting your daily living activities such as walking and light house work, an assistive device alongside other recovery interventions can be beneficial. For example, a back brace could be used to stabilize and support the back while orthotics could be used to improve foot and arch alignment which can improve muscular imbalances that have affected the spine.
The most common and effective treatment option for back pain is exercise therapy. A trained exercise professional, including a Kinesiologist, Physical Therapist or Chiropractor can determine the underlying cause of your discomfort. Based on their finding, they can make expert recommendations and a tailored plan incorporating tools such as exercise, heat, cold compress, massage, TENS and more!
Recommendations from a Delmanor Kinesiologist
When dealing with back pain, the first thing many people do is stop movement and rest, but rest alone is not the best way solution. My recommendation is to get to the root of the cause by meeting with a health professional, then, take action based on the cause of the pain. More often than not, physical activity is a large part of the recovery process in a modified way. Adjusting your active daily movement temporarily can support healing and recovery. Furthermore, regular stretching throughout the day ius also highly beneficial. Finaly, following recommendations from your heath professional, whether it includes exercise, assistive devices or other treatment modalities will help you recover quickly and effectively.
Written By: Shaquelle Thomas, Registered Kinesiologist and LivingWell Coordinator at Delmanor West Village
