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Back Pain: Do’s & Don’ts

When struggling with back pain, it’s hard to enjoy your life. You feel as though each movement has become more cautious because you’re worried that one wrong move could make the pain worse — which you don’t want.

Suddenly, you feel yourself holding back because of your back pain. You start saying “no” when you really want to say “yes.” You can’t keep up with your friends and family like you used to be able to. Walking up and down the stairs has become harder. Bending over to pick something up is uncomfortable, so you ask for help when you can. You change your exercise intensity so you don’t make the back pain worse.

You feel frustrated and codependent, and you want to get back to living life how you did before the back pain started. You start to wonder what to do about your back pain. How can you help it? What should you avoid? What should you do?

It’s normal to feel a little lost when it comes to deciding what to do about your back pain. That’s why we’ve compiled a list of Do’s & Don’ts when it comes to struggling with back pain. Keep reading to find out what to do and what not to do when struggling with back pain.

DON’T: Push yourself harder during exercise and ignore the back pain.

➡️When you’re already dealing with back pain, it’s never a good idea to push harder during exercise. This could leave you worse off than before — in severe pain or even injured. Then, the surgery you were trying to avoid is now the only solution to finding relief — and you don’t want that. Instead, stop exercising for the time being and contact a physiotherapist to see if they can help you figure out why your back pain started in the first place. A physio is sure to have the answers you’re looking for.

DO: Make sure you’re properly stretching before exercise, so you don’t keep the pain around or end up making it worse. And if the pain is bad — don’t keep exercising.

➡️It’s important to stretch properly before exercising — no matter the intensity. This helps loosen your muscles and reduces the possibility of becoming injured or making your back pain worse. Taking the time to research or reach out to a trusted professional about the proper stretches to do before exercising will help you a ton in the long run. To learn more about how warming up before exercise can help prevent injuries, take a look at this article.

DON’T: Sacrifice a good night’s sleep over back pain.

➡️A good night’s sleep is essential to someone with a busy, active lifestyle. Without proper rest, you’ll have to go through the day with low energy, relying on coffee to help wake you up – and that’s no way to live. It’s important that you take the necessary steps to help you and your back pain to make sure you are sleeping well and comfortably. If that means buying a new mattress or getting a custom pillow with support — then it might be worth it for you. You never know how good, comfortable sleep can help your back pain if you don’t try.  Here is a helpful resource if you are looking for some great tips on how to get a great night sleep.

DO: Pay attention to posture whenever possible.

➡️While you may not think it’s necessary, taking the steps to improve your posture can help make all the difference in preventing future back pain and injuries. Whether it’s stretching before you exercise or using back support whenever seated or lying down — taking cautionary preventive measures in helping your posture is always a good idea for your back pain and your overall well-being.  Here are some tips to improve your posture with daily habits.

DON’T: Wait for the back pain to disappear on its own — because it won’t.

➡️It’s true. Resting or waiting for the back pain to go away won’t change anything. Why? This is because the root cause of your back pain problem isn’t being addressed properly. When you rest, the pain is temporarily reduced — but the moment you’re active again, it can flare up and you’ll be right back where you started. What you need is a provider that can assess your back pain properly and give you the help you need — like a physiotherapist.

DO: Search for the best physiotherapy clinic in your area that’ll help with back pain!

➡️When you’ve tried everything and NOTHING seems to be working, that’s a good sign that physiotherapy might be the answer to your back pain. It’s important that before you book an appointment, you search for the best physio in your area and have a conversation with them. Tell them about your back pain and what your experience has been like. There’s a PT out there that’s sure to have the solution you need waiting for you. Here is a guide in case you aren’t sure how to choose the best physiotherapist in Vaughan.

Hopefully, these Do’s & Don’ts on back pain gave you a little insight on what to do the next time you’re experiencing pain that just won’t go away. It’s important to remember that there’s ALWAYS a non-invasive solution to finding relief. Be sure to reach out to a physiotherapy clinic near you, ask the necessary questions, and see if they’re the perfect fit. Don’t waste any more time living in pain when physiotherapy can help.


Allen Eshmoili

Premier Spine and Sport Rehabilitation & Wellness

"We Help People Suffering From Long-Standing Aches And Pain Regain Their Confidence And Return To An Active Lifestyle (Even If They Haven't Found Relief Elsewhere)."

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