{"id":4111,"date":"2016-04-19T12:42:29","date_gmt":"2016-04-19T16:42:29","guid":{"rendered":"https:\/\/joinastudy.ca\/?p=4111"},"modified":"2018-08-09T14:11:18","modified_gmt":"2018-08-09T18:11:18","slug":"avoid-daily-back-pain","status":"publish","type":"post","link":"https:\/\/joinastudy.ca\/fr\/avoid-daily-back-pain\/","title":{"rendered":"Avoid Daily Back Pain with Gentle Exercises and Simple Modifications"},"content":{"rendered":"

If you find yourself consistently suffering from pain, it will start to take a toll on your mental and physical well-being. Pain can affect your ability to sleep at night, your relationship with your spouse, children, friends, and colleagues, your posture, and mobility, and when all is said and done, your ability to function.\u00a0Pain can affect your entire lifestyle.<\/p>\n

If you suffer from chronic back pain, chances are you don\u2019t feel like exercising. It\u2019s normal to worry that you\u2019ll injure yourself further. Perhaps even the <\/span>thought<\/span><\/i> of moving is painful to you. But studies have shown that avoiding exercise<\/a> for more than a day or two when you\u2019re in pain tends to pose greater health risks<\/span>. Essentially, the longer you spend resting, the longer it will take you to recover.<\/span><\/p>\n

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Regular exercise has an extensive range of health benefits. The effect starts in your brain, where endorphins are released. Endorphins<\/a> <\/span>are your body\u2019s natural painkiller. When released, they block pain signals, effectively increasing your threshold for pain, reducing stress levels, and boosting your overall mood. Exercise can help you feel less pain and stave off mental illnesses such as anxiety and depression, which are commonly associated with chronic pain<\/a><\/span>. \u00a0\u00a0\u00a0\u00a0<\/span><\/p>\n

Other effects of exercise are protective. Weak muscles are a common source of lower back injuries and pain. When you take the time to build up your muscle strength and flexibility, you\u2019re decreasing your risk of injury. <\/span><\/p>\n

That\u2019s not even considering the many other health benefits exercising offers. When done right, exercise can increase your overall mobility, help you achieve a healthy weight, reduce cholesterol, keep blood sugar in check, reducing your risk of major illnesses such as diabetes, heart disease, and stroke. <\/span><\/p>\n

If you suffer from chronic back pain\u2014or any health issue that causes long-term pain\u2014developing a safe and feasible exercise program is an important part of managing your condition. <\/span><\/p>\n

Here\u2019s how to avoid pain through exercise.<\/span><\/p>\n

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Take it easy if you\u2019re just starting out. <\/b><\/p>\n

If you don\u2019t have a normal exercise routine, start slowly and build your strength. If you find that exercising is a source of pain, don\u2019t give up. Instead, exercise at a lower intensity and for a shorter time. Most people can benefit from working with a trained physiotherapist. Physiotherapists work with patients to develop a set of exercises that target strength training, flexibility, and cardio. <\/span><\/p>\n

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Pace yourself to work through chronic pain. <\/b><\/p>\n

Pacing refers to the amount of time you take to rest between activities. For people who suffer from chronic back pain, it\u2019s a crucial element of physical activity. After you begin to exercise, you should slowly increase your level of intensity. But it\u2019s important to rest between activities. You should not push yourself or work through the pain. Be realistic about what you can accomplish and do not overdo it\u2014you will hurt yourself if you do. \u00a0\u00a0<\/span><\/p>\n

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Want to avoid injury? Try swimming. <\/b><\/p>\n

As far as activities go, swimming is about as low impact as you can get. It\u2019s gentle on your joints, bones, and muscles, but will still help you to tone, strengthen, and improve your cardiovascular health. You don\u2019t have to start with laps\u2014walking waist-deep or floating on your back is enough. If you\u2019re comfortable, you can start doing laps of front crawl or breaststroke. If needed, consider\u00a0taking swimming lessons. Community centres may also offer classes especially for people suffering from arthritis or back pain. <\/span><\/p>\n

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Yoga is a great way to tone muscles and improve flexibility. <\/b><\/p>\n

Yoga is another gentle exercise that can go a long way in improving the amount of pain you live with on a day-to-day basis. Like other forms of exercise, it will get your endorphins flowing. A huge component of yoga is becoming aware of your breath and working with it to move through postures and poses. <\/span><\/p>\n

Deep breathing can you to relax your muscles, work through acute pain, and decrease stress levels. You can learn more about yoga by visiting a yoga studio, watching a DVD, or going online. If you\u2019re worried about injuring yourself, opt for a class designed for people suffering from chronic lower back pain. \u00a0<\/span><\/p>\n

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Tai chi is a low-impact, mind-body activity that can help . <\/b><\/p>\n

Tai chi is an ancient form of exercise that uses slow-motion movements, breath control, and meditation to stimulate both relaxation and muscle strengthening and flexibility. Dating back thousands of years, this ancient Chinese practice is especially helpful for individuals suffering from various forms of chronic pain, including arthritis, fibromyalgia, and back pain. \u00a0\u00a0<\/span><\/p>\n

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Don\u2019t underestimate the importance of good daily posture.<\/b><\/p>\n

Prevent pain by maintaining good posture when you\u2019re sitting, standing, and working. If you spend your workdays sitting at a computer for long stretches of time, consider the following tips: <\/span><\/p>\n