Back Pain- Helpful Hints For A Healthy Back Back pain affects millions, in fact, according to the American Chiropractic Association; 31 million Americans are dealing with some form of back pain at any given time. Back pain includes all pain from your neck to your buttocks, and there are many causes ranging from over use, heredity, and bad posture, to acute trauma. Some of the many causes are out of our control, however there are a few things we can do to help prevent it. At MVP Therapy, we know and understand how debilitating back pain can be, so here is some helpful tips that can help keep your back healthy and pain free. Helpful Tips: 1. Sleep on a supportive mattress – As a general rule we should change our mattresses every 8 years because most beds begin to break down and loose there supportive structures after that, and depending on the quality of your mattress, sometimes they loose their supportive structures before the 8 years is up. So if your mattress is more than 8 years old, look to replace it with a proper quality mattress. – Tip: Sleeping postures; Your sleeping posture can also lead to back pain even if you have a quality mattress that has not started to break down yet. Side Sleepers – sleep with your legs slightly pulled towards your chest and have a pillow that supports not only your head, but your neck as well. Back Sleepers – place a pillow underneath your knees so your knees are slightly pulled towards your chest and again use a pillow that supports both head and neck. Stomach Sleepers – probably the worst position to sleep in, however if you can’t sleep any other way, place a pillow underneath your hips and use a pillow that will not raise your head too high.
Manage your weight – Unfortunately this can be one of the hardest to do, especially if you are over weight. However, our bodies have 4 main support points: the neck, low back, knees and arches, with the low back supporting a majority of our weight. If those areas are weak, and/or if the surrounding areas are weak, you have an increased risk for pain and injury. By managing and maintaining a proper weight, we increase our chances of not developing back pain. Did you know... MVP Therapy offers weight management programs!
Exercise and Stretch – Because our bodies were made for moving, we should do just that, move and move often. Regular exercise and stretching will help keep your bodies from becoming out of balance, reducing your risk of injury. So get on and develop an exercise routine that includes stretching of all major muscle groups 5 day per week. Here are a few exercises that will help you have a healthy back, and ones that can be done in your own home; 1. Pelvic Tilt, 2. Low Trunk Rotations, 3. Alternating Single Knee March, 4. Bridging, and 5. Prayer stretch.
Stop Smoking – Studies have shown that people who smoke are at a much higher risk of developing back pain and according to the American Association of Orthopedic Surgeons in San Francisco; have over an 80% higher risk of developing degenerative disc. So if you do smoke, see your doctor for help or find any way to quite, this will not only be beneficial for your back but for your overall health as well.
GET Therapy – Therapy is not JUST for those who have had accidents, had surgeries, or for those who have been referred by a physician. In fact, the number 1 predictor of injury is past injuries, especially if they are left unresolved. The number 2 and 3 predictors are asymmetries (muscle imbalances) and motor control deficiencies. So if you have unresolved injuries, please seek therapy!
FMS Screen Test - Schedule a FMS screen test. (What’s the FMS Screen test?) The Functional Movement Screen (FMS) test was developed specifically to identify whether or not you have pain, whether or not you have asymmetries, and or motor control deficiencies. This test predicts the likelihood, or the probability of injuries occurring. Then, based on your FMS score, we can prescribe corrective exercises to correct the asymmetries and motor control deficiencies, thus decreasing your risk of injuries occurring. Mention this blog for a 15% discount on your FMS test!!!
If you, or someone you know, has back pain. Stop living with it and do something about it today! Try these helpful tips to see if they do not help relieve your symptoms, and for a full evaluation of your back pain, or any other condition, please call us today at (480) 532-1219. Please visit our website at www.mvptherapyaz.com and don’t forget to LIKE us on facebook www.facebook.com/MVPTherapyAZ or follow us on Instagram @mvptherapyaz for updates, news, tips, and promotions. Come feel the difference!