Back pain is the most common complaint I have seen in my clients. Lower back pain, mid back pain and upper back pain can all be caused by poor posture, overuse and injury. Prior to ten years ago the 'quick fix' to these were to pop an over-the-counter pain killer and forget about it. But now I'm here to give you four ways to overcome your pain with a natural, holistic approach!
Tip 1: Mobilise (mid/ upper back)
Majority of mid and upper back pain is caused by a lack of mobility and movement in the joints. This can cause spasming in the surrounding muscles and therefore sending pain signals to your brain. To mobilise your mid and upper back, simply use a foam roller (or rolled towel) and lay it vertically along your spine and lie down. You can also lay it horizontally across your mid back to allow for more specific mobilisation.
Tip 2: Stabilisation (lower back)
If you have lower back pain, chances are that your pelvis is unstable. Start out with simple glute activation exercises such as side leg raises, bridges and clams. These can be performed with or without a resistance band, just make sure your technique is on point!
Tip 3: Go for a walk/ light jog (mid back)
A very common pain in the mid back can be described as sharp and consistent with sudden movements and twisting. This is most likely a 'posterior rib' which means that the rib head has come posterior (back and away) from the joint. This causes a spasm in the more intrinsic muscles around the spine and can be very tender to touch. I have had clients who go for a walk or very light jog and actually find that their pain goes away. This can be explained by the light rotation caused by these movements, allowing the joint to loosen up and let the rib head 'slip' back into its correct position.
Tip 4: Breathe better. You've probably been doing it wrong. Seriously (upper back)
With all of the stresses in our life from work, social commitments and the perfect Instagram account (@centralisedmovement - shameless plug) a lot of our breathing is coming from the upper chest. To do this, small muscles in your neck and upper back are forced to lift up/ out the 1st rib to allow for room in the lungs to let oxygen in. If you do this 20, 000 times per day (on average) you can only imagine the stress and pain that can be caused to your upper back. To combat this, put your hands on your rib cage and concentrate on breathing into your hands and out to the sides of your body. This is a simple way to learn how to activate your diaphragm, your main gal for breathing!
I hope this helps you build more knowledge for the next time you may experience any kind of back pain. Please note if your pain persists or is unbearable I recommend seeing a doctor or health practitioner.
Mobilise. Stabilise. Move your body. Belly breaths.
PS. Move more, move better
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