Is having back pain after a workout ever ok?

Lower back pain is normal and, in some cases, needed as the muscle grows in strength. Leada Malek, C.S.C.S, a board-certified sports specialist and physical therapist, told Shape that you could expect to feel tightness in the back after exercises solely focused on building muscles, such as weightlifting, kettlebell swings, and barbell squats.

Delayed Onset Muscle Soreness or DOMS usually causes back pain. DOMS causes pain within the muscle that doesn’t occur until a workout commences.

Symptoms of DOMS are:

• Decrease in mobility from the pain
• Tenderness when the muscle is touched
• Inflammation
• Decrease in muscle strength

Pain caused by DOMS should last no longer than three days after the workout, with interval spikes of pain throughout those three days. Also, symptoms may not present immediately after an exercise, lasting 12 to 24 hours.

When Should You Be Concerned About Back Pain?

You need to visit a chiropractor if your back pain doesn’t disappear within 72 hours after the workout. By this time, any discomfort or pain should have subsided. However, if the pain remains, that would indicate a more severe problem than delayed onset muscle soreness.

Another way to recognize if a doctor visit is needed is by assessing how the back soreness affects your sleep and other everyday activities. Both are huge red flags that the discomfort in your back is abnormal and needs a chiropractor to evaluate it.

If you’re in the Seattle/Snohomish County, be sure to visit Everett Spine and Rehab—we offer chiropractic care as well as physical therapy and massage therapy.

How To Prevent & Treat Back Injuries From Workouts

The best way to prevent back injuries is to have a good recovery plan after the workout. Incorporating a recovery exercise after all your workouts, such as light yoga poses, aids in a healthy workout recovery.

Passive And Active Recovery Methods

Using slower movements to recover after a highly intensive workout might seem right. But, passive ways of recovering after a workout have not shown a difference from active ones in improving or preventing DOMS. Athletes have to work through muscle soreness, as a study of active recovery showed in female soccer players. Don’t think your recovery workout has to be slow and drawn out.

Both active and passive workout recovery methods provide the muscle with the same benefits as the others.

Foam Rollers

Another way is to use a foam roller, especially if you return to exercise after a more sedentary lifestyle. Foam rollers reduce pain and can help prevent DOMS. Also, it could improve your performance as it did in this study.

If you experience DOMS, you don’t have to quit exercising altogether. You should, however, refrain from a more harsh workout until your back is fully recovered. Instead, remember to pace yourself and ease back into your workouts slowly.

People are looking to get back into the gym, eat healthier, and just feel better. These are all great and worthwhile goals, but the gym or working out can seem unattainable for people with chronic back pain.

Back pain sufferers don’t need to fear the gym or a good workout routine though. It’s actually a good idea to start a new workout routine, especially one that involves weight lifting.

It can be difficult to start anything new, but it’s that much harder when you are unfamiliar with the process altogether. So, what is weight lifting? People can have very different ideas about what weight lifting is and isn’t, what its purpose is, and how to do it. Things can get complicated quickly.

In its simplest form, weight lifting – sometimes called weight training – is a type of strength training meant to strengthen and grow your muscles. It’s like cardio work to help strengthen your heart. A person who lifts weights is exhausting that muscle group to stimulate more muscle growth.

But weight lifting doesn’t have to mean bodybuilding or even gaining a certain amount of muscle mass. Weight lifting is all about taxing your muscles just enough without damaging the surrounding joints, tendons, or ligaments.

Weight lifting doesn’t have to be for strength or muscle gains at all. In fact, weight lifting has been proven to help improve all different areas of the body and mind. A good weight lifting routine or program has been proven to increase bone strength, help manage body weight, improve mental abilities, and manage different chronic issues and illness – including back pain.

Is Weight Lifting Good for People with Back Pain?

One of the most common questions asked about weight training is, is it okay for people with back pain to weight lift? The answer is a resounding yes!

Weight lifting, done correctly and safely, is a huge benefit to people who suffer from short or long term back pain. The number one cause of back pain is a weakness in surrounding and supporting muscle groups, like the abdominals.

The abdominals, or core muscles, are meant to keep the spine well aligned and protect it from injury. If those muscles are weak or underdeveloped, then they aren’t doing their job correctly and that means back pain. One of the best ways to strengthen the core muscles and better protect the spine is to lift weights.

This also means a person can prevent back pain with a good weight lifting program. Even if you don’t currently feel pain in your back, you can head off a lot of potential issues with a strong core and a well protected spine.

Tips for Weight Lifting

Now, starting a weight lifting journey with a bad back does mean there are some precautions to take. Any weight lifting done improperly can have serious and negative consequences for people with back pain, so it’s important to always lift safely.

Here are a few tips to keep weight lifting safe and beneficial:

#1 – Start Small

Weight lifting isn’t a competition. Remember weight lifting is not bodybuilding so you don’t need to pick up the heaviest weights and show everyone how it’s done. Start small by starting with just your bodyweight.

You carry the weight of your body around every day, so it’s a weight you should know how to carry and manipulate through your everyday life. Once you start gaining some strength you can increase the weight with different types of equipment.

#2 – Use Correct Form Every Time

This might be the most important. Whatever move you do, you must do it properly. Improper form– even one time–can cause more damage to your already aching back. Make sure you know how to do each move before lifting too much weight too quickly. Make use of a personal trainer to help you with your form.

#3 – Be Consistent

Weight lifting isn’t something you do once and everything’s fixed permanently. It is something that has to be worked at and worked at consistently. Set a schedule, find a trainer or a workout buddy, and keep working.

#4 – Listen to Your Body

Rest is not a bad thing. In fact, your body will tell you when it needs a rest day. This doesn’t mean you’ll lose all your progress. Your body will thank you. Continuing to push your body when it needs rest can, again, cause big problems.

Weight lifting is a great option for a lot of people, even those with chronic back pain. It helps many different areas of your body and life, so why not? It’s almost a new year, and it’s time to get serious!

Back Pain: See a Chiropractor in Everett

If your back pain is persistent, it is a good idea to get checked out with a chiropractor. Those in Snohomish County can stop by Everett Spine and Rehab for a consultation. It is certainly better to address any back issues before they get worse!

The World Health Organization (WHO) estimates that about half of adults will experience at least one headache every year.

Whether you have headaches or migraines, both conditions negatively affect your life. Fortunately, chiropractic treatment may help.

What is Chiropractic Care?

As licensed healthcare professions, chiropractors rely on natural medicine, helping the body to heal itself.

When you go to a chiropractor, the treatment you receive usually involves manual manipulation. Manipulation of the spine is most common, but chiropractors can work on other joints as well.

To treat the body, chiropractors stretch the body and apply pressure to the areas that need treatment. They often couple pressure with a quick thrust of the hand to cause a joint to “pop” into place.

Such manipulations may help reduce pain and improve mobility of the joints.

What’s The Difference Between a Headache and a Migraine?

Migraines and headaches sometimes need different treatment, as they are different conditions. Headaches are more common and are easier to treat than migraines.

If you suffer from migraines, don’t let anyone tell you it’s “just a bad headache”. A migraine is a neurological disease that can often be debilitating.

Those suffering from migraines will have moderate-to-severe head pain. Pain often comes with throbbing, pulsating, or pounding in the head and gets worse with movement.

Those with migraines may also experience nasal congestion or a runny nose. They may experience more sensitivity to light, smells, and noise. They may also experience nausea and vomiting.

Headaches‌ have a variety of causes and symptoms. While migraines are often chronic, headaches are usually short-lived and go away with treatment.

Often, they will go away within a few hours just by taking a simple pain reliever. Headaches aren’t usually a cause for concern, but if you experience them frequently, see a doctor.

There are a variety of different headaches, and knowing which one you’re experiencing will help you treat it. There are over 150 kinds of headaches, but here are some of the most common:

1. Tension Headache — dull, constant pain on both sides of the head. May include tenderness of the face, neck, or shoulders, pressure behind the eyes, and sensitivity to light and sound.
2. Suboccipital Headache — the occipital nerves sit at the back of the head, and they can suffer from inflammation or injury. Common causes include pinched nerves, muscle tightness, or injury.
3. Head-Injury Headaches — common causes include sports injury and car accidents. Seek treatment if you also experience unconsciousness, seizures, memory loss, confusion, vision or hearing problems, or confusion.
4. Sinus Headache — the cause is a viral or bacterial sinus infection that produces thick, off-color nasal discharge. Symptoms include weaker smell, facial pain and swelling, and fever.
5. Hypnic Headache — they wake people in the middle of the night with mild-to-moderate pain on both sides of the head. This type of headache is most common in people over 50.

How Can Chiropractic Care Help With Headaches & Migraines?

Chiropractors relieve pain in the spine and neck by applying pressure to the body. Chiropractic treatment is often effective for headaches and migraines.

The type of headache you suffer from will determine if chiropractic treatment may be effective. Pain must originate from the neck, or the head and shoulder muscles, such as with tension headaches.

Multiple studies found that chiropractic treatment helped with acute and chronic neck pain, headaches, and migraines.

If you visit a chiropractor for headaches or migraines, they will probably perform spinal manipulation or adjustments. They may also give you nutritional advice that may reduce occurrences of your headaches. They are also likely to give you advice and strength-training exercises to improve your posture to reduce pain.

Chiropractic and Headaches Help in Everett

Headaches and migraines are painful and often debilitating. Constantly taking medication for your pain is frustrating and can be bad for your health. Chiropractors offer a natural solution for helping to relieve your pain. If you suffer from migraines, or headaches stemming from the head or neck area, a chiropractor may be able to help.

Reach out to us or stop by our Everett office. We welcome walk-ins but you can also call to book an appointment: 425-347-8614.

Back pain is one of the most common sources of pain reported to doctors. About 65 million Americans have reported back pain throughout their lives. 16 million of those people, about 8% of the American population, suffer from chronic back pain.

The good news is that you don’t have to live in constant pain. Chiropractic care and massage therapy are natural options to soothe your pain.

What Is The Spine?

The spine and back are complex structures, so there are many ways that you can injure them.

The spine is divided into four sections:

• Cervical spine: the upper part of the spine, making up the neck

• Thoracic spine:  the middle part of the spine, making up your upper back

• Lumbar spine: the lower part of your spine, making up your lower back 

• Sacrum: vertebrae connecting your spine to your pelvis
• Coccyx: the lowest part of your spine, often referred to as the ‘tailbone’

Your back also consists of several structures that help your back function:

• Vertebrae: circular, hollow bones that protect the spinal cord

• Spinal cord: a bundle of nerves that runs through the vertebrae down the length of your back

• Intervertebral discs: pads that sit between the vertebrae to act as a cushion

• Ligaments: tough, but flexible tissue that keeps the vertebrae stable

• Tendons: cords of tissues that connect bone and muscle

• Muscles: bundles of fibers that support your spine and body, allowing you to move

Who Gets Back Pain?

Anyone can experience back pain, but it’s more common among certain populations.

Those who do not exercise experience more back pain. They don’t have the back and abdominal muscles to support the spine. An unhealthy diet and weight gain can contribute to this.

We spend much of our lives at work, so our job can play a role in our back health. Jobs that require heavy lifting, pushing, or pulling can increase the risk of back injury. Those with desk jobs can experience back pain from poor posture.

As we age, the health of our back decreases, especially in those over the age of 45.

Back pain can also be hereditary and is linked to certain disorders and diseases.

What Kind Of Back Pain Do You Have?

There are three main types of back pain: acute, subacute, and chronic.

Acute back pain occurs quickly, often due to an injury. It is not permanent and often goes away after a few days or weeks.

Subacute back pain lasts longer, usually between four to twelve weeks. This type of pain may occur suddenly, or it may emerge over time.

Chronic back pain may also come on suddenly or may emerge over time. But, chronic pain lasts for more than 12 weeks, often affecting a person for the rest of their lifetime.

Common Causes Of Back Pain

In many cases, massage therapy and chiropractic care can help relieve back pain. But, it’s not for everyone. Consult your physician before trying any new therapy. Here are some of the most common causes of back pain:

1. Pulled Muscles Or Tendons

This injury occurs when we move our back in a way we shouldn’t. It can happen by lifting something incorrectly, twisting into an awkward position, or even laying in the wrong position.

2. Inflammation

Inflammation is swelling caused by injury or disease. It’s a normal response that your body uses to protect itself, but it can cause pain.

3. Arthritis

Arthritis is chronic inflammation. It occurs in the joints throughout your body, including the back.

4. Osteoporosis

Osteoporosis is a disease that leads to weak, brittle bones due to a decrease in bone mass. This most commonly occurs in the wrists and spine. People with this disease are more susceptible to fractures.

5. Herniated Or Ruptured Discs

Intervertebral discs sit between the vertebrae of the spine to act as a cushion. They can become injured and separate from the vertebrate which can be excruciating.

6. Poor Posture & Excess Weight

Your spine has to bear a lot of weight. When you don’t have the correct posture or are overweight, you’re putting a lot of strain and stress on your back. Your muscles have to work harder to keep your back upright which can cause pain.

7. Fibromyalgia

Doctors don’t understand this condition well. But, they know that it can cause pain throughout the body, including the neck.

8. Scoliosis

Scoliosis refers to an abnormal curvature of the spine. It can cause pain and difficulty with movement. It can lead to under or overdeveloped muscles and pain.

9. Pregnancy

Back pain is very common among pregnant women as the extra weight adds pressure to the back and spine.

What Is Chiropractic Care & Can It Help?

Chiropractic care emphasizes the body’s ability to heal itself. Treatment is performed by a licensed health professional. It consists of manual therapy like spinal manipulation.

Chiropractors use their hands to apply a quick, thrusting pressure to specific joints. These manipulations reduce pain and improve function and mobility. 

Chiropractic care is most effective for those with subacute back pain. It can also help with neck pain and flare-ups of chronic pain.

What Is Massage Therapy & Can It Help?

Licensed massage therapists use their hands to manipulate the soft tissues in the body. It can help to manage health conditions by reducing pain and improving mobility.

There are many kinds of massage, ranging from gentle Swedish massage to rougher deep-tissue massage. So, massage therapy can be helpful to nearly anyone with any condition. But, if you have any concerns about your condition, seek advice from your doctor before booking a massage.

Other types of massage include:

• Acupressure (shiatsu)
• Neuromuscular massage therapy
• Myofascial release
• Sports massage

Back Pain? See Everett Spine & Rehab

Nearly everyone will suffer from back pain at some point in their life. The good news is that you can experience relief. Depending on your condition, chiropractic care or massage therapy may be able to help. Consult with your physician before seeking out any new treatment. See us in our Everett office if you have questions about neck or back pain. We’re located at 927 128th St SW Ste B, Everett, WA 98204. 

A general doctor can diagnose a tear or a break and a surgeon can mend those breaks and tears. But there are a lot of issues between those extremes. Joint and ligament pain or discomfort is a real issue for many, and a chiropractor might just be the best bet for treatment and long-term maintenance.

What does a chiropractor do?

Chiropractic care can be a little unclear, especially for those who haven’t been through treatment before. Chiropractors have both a limited and wide-reaching scope of their specialty.

Chiropractors focus on a patient’s neuromusculoskeletal health – including bones, nerves, muscles, tendons, and ligaments. Back and neck pain is some of the most common complaints brought to chiropractors. This kind of pain often comes from the misalignment of bones and/or tendons and ligaments. Realigning these elements through spinal adjustment can improve the overall function of a body and improve the body’s ability to self-heal.

Additionally, treatment through a chiropractor can also include elements of nutrition and fitness. The kind of treatment and length of treatment depends greatly on the patient. The scope of treatment often includes a health and functional review, an examination, a treatment plan, and monitoring progress.

How do chiropractors help?

The biggest reason people see, and continue seeing, a chiropractor is for pain management. An adjustment from the chiropractor can do much more than lessening that low back pain. Chiropractors are pros when it comes to treating and limiting pain without traditional medications

The truth is, however, that chiropractic treatment has other a chiropractor. The power of a good chiropractor can impact many parts of your life for years to come.

Top Benefits for Seeing a Chiropractor

Chiropractors may treat many root causes of chronic and episodic pain. Based on a number of different studies, chiropractors are one of the leaders in treating both back and neck pain. In fact, people who consistently see a chiropractor report less pain after just six weeks in research published in 2018.

Chronic pain in other parts of the body is just as responsive to chiropractic treatment. Chronic pain is often caused by elements of inflammation and tense muscles. Chiropractors may be able to target these issues to help reduce pain.

Many high-performance athletes use and swear by chiropractors. Regular adjustments can mean better alignment and a higher level of performance. Not everyone is a world-class athlete, but we can all stand to move a little better. Treatment with a chiropractor may also help increase energy levels.

Chiropractors are known for their ability to relieve pain and improve quality of life. People flock to the closest office when back or neck pain rears its head. Even if you aren’t feeling those tell-tell signs of pain or discomfort, it can still be time to visit the local chiropractor.

An Everett Chiropractor Near You

Those who are living in Snohomish County and surrounding areas can feel at ease knowing skilled professionals are available to assist you with pain management, whether that is through chiropractic care or physical therapy at Everett Spine and Rehab. Please call us to schedule your appointment: (425)347-8614.

Back and neck pain links to the spine, one of the most important parts of our body. Luckily, most spinal issues are preventable and treatable.

What Is The Spine?

The spine is the central structure of support for our bodies. Our head, chest, shoulders, arms, legs, and pelvis are all connected to our spine. It also carries the weight of our entire upper body. Without it, we couldn’t stand upright or move the rest of our bodies.

The spine consists of a long row of bones called “vertebrae”. The bones are all connected by ligaments and spinal disks. The ligaments and disks allow the bones to shift and stretch so that we still have movement.

Inside the bones lies the spinal cord and nerves, the key to all our body’s movements. The spinal cord is long and stretches the length of the bones which protects the cord.

The bones must protect the spinal cord because, without it, we wouldn’t be able to do anything. The nerves in the spine carry signals to and from the brain and muscles. This network connects the brain to all the bones and organs in the body. Together, the brain and spinal cord make up the central nervous system.

Why Is It Important To Keep Your Spine Healthy?

The spine protects your spinal cord and nerves which allows your body to function. If you experience a spinal cord injury, it can affect your ability to move and live your life.

Spinal injuries may occur due to everyday problems. Issues may arise because of stress, lack of exercise, and physical labor. Yet, a spinal injury can also be a result of events like a motor accident, a fall, or a sports injury.

Weakening of the supportive muscles and ligaments can also restrict your life. Without the strength of those supportive structures, movement may become painful and difficult.

Limited movement places more pressure on the spine. This increases the risk of further injury and pain. Yet, a healthy and stable spine supports movement and flexibility.

By keeping your spine strong and healthy, you’ll continue to have a full range of motion. It will also reduce or end your pain, leading to a better life.

How Can You Keep Your Spine Healthy?

The key to a healthy spine is regular exercise and activity. The stronger the muscles are that support your spine, the less likely you are to experience pain.

Exercise

Muscles and ligaments support your spine. It’s common for them to weaken with age or injury, but that doesn’t have to be your reality.

If you work to strengthen the spine and ligaments, your spine will be more stable.

To strengthen your spine, you should engage all the muscles in your back and your core. Having a strong core will stabilize your spine and maintain flexibility without pain. Some of the best exercises for this include curl-ups, side plank, and bird-dog.

Good Posture

Your mom was right all along when she kept telling you to stop slouching and stand up straight! Bad posture can lead to spine issues and not to mention back and neck pain. Some simple tips to help include making sure you have an ergonomic office setup (including your table, chair, computer monitor), take breaks from sitting or standing, and having a supportive pillow and mattress for sleeping.

Chiropractic Care

Another good option to keep spine health is receiving chiropractic care. Chiropractic care is a natural way to relieve pain without medication. It also helps your spine stay healthy.

Chiropractors generally focus on the spine. They manipulate your body and realign the joints. This can relieve pain in the bones, cartilage, connective tissue, joints, and muscles.

Besides reducing pain, chiropractic care contributes to the health of the spine. It can increase mobility and improve posture. It may even reduce deformities of the spine.

Conclusion

Maintaining a healthy spine can help you continue to lead the life you want to live. A stable spine ensures you keep your mobility and will prevent pain.

Fortunately, for most people, this is achievable through regular exercise. However, if you want to see a chiropractor to take a look at any back or potential spine issues you could have, those living in Snohomish County can visit Everett Spine & Rehab.

Whiplash injury occurs during an automobile accident when a person’s head is suddenly forced backward and forwards by the physics of the automobile coming to an abrupt stop from an impact. People involved in low-speed accidents are as susceptible to whiplash injury as in high-speed accidents.

During an automobile accident causing a whiplash injury, the accident victim’s head is rocked violently back and forth. As a result of this rocking, muscles, tendons, and ligaments are stretched and sometimes torn. Drivers and passengers may not feel the pain from the injury for 24 hours or more.

This type of injury is usually not life-threatening, but a person experiencing a whiplash injury can experience long-term pain, discomfort, and sometimes permanent disability.

Should the patient have pain or numbness that extends to the shoulders and arms, or if they find it difficult or painful to move their head, they should seek immediate medical care.

Many patients may be able to have relief from pain by resting for a few days and using over-the-counter medications like acetaminophen.  An automobile accident victim should follow up with the professional care of a chiropractor or physical therapist if they experience continued symptoms.

Symptoms of Whiplash

An accident victim’s symptoms might include headaches, dizziness, fatigue, blurry vision, memory or concentration problems, depression, ringing in the ears, jaw dysfunction, and any pain or stiffness associated with moving. Chiropractors and physical therapists are specialists in relieving these symptoms.

Since whiplash mainly involves the muscles and ligaments in the neck area, medical professionals have no specific neurologic or physiologic tests to diagnose whiplash. Symptoms, however, should not be ignored.

X-rays of the neck and spine may show existing and aggravated degenerative spinal discs or unusual curvature of the spine in the neck area–called the cervical region. X-rays can also detect any broken bones.

MRI (magnetic resonance imaging) and a CT (computerized tomography) scan detect soft tissue injury. A physician may order an MRI or CT scan if the patient’s back and neck pain could be caused by compressed nerve damage.

MRI and CT tests are usually not performed immediately after an accident because of increased inflammation directly following an injury. However, a physician may order these tests if a disc or spinal cord injury is suspected.

A patient who is not experiencing relief from their pain can choose to visit a chiropractor, or a physical therapist, who will take a complete history of the patient’s health and injury. The patient will be able to precisely explain what they experienced during the accident, where they feel the pain, and if they are experiencing sharp, dull, or shooting pain.

The practitioner will then complete a physical exam to identify the range of motion in the cervical region. After carefully considering all factors from the patient’s accounting and the physical examination, the chiropractor or physical therapist will prescribe treatment.

Treatment for Whiplash

Chiropractic or physical therapy treatment may include manipulation, massage, and neck exercises. The professional can also advise treatment with heat or ice therapy, electric stimulation, and ultrasound therapy.

The health care professional will most likely advise their patient about maintaining upright posture positions while walking, standing, sitting, and sleeping. Maintaining movement is vital during the healing process.

There are cases of long-term disability with whiplash injuries; however, with proper care and guidance from a professional practitioner, most whiplash patients make a full recovery within three months following their automobile accident.

Proper positioning of the headrest in all vehicles can help limit serious injuries. Adjusting the headrests as you would the automobile mirrors to fit the vehicle driver and the passengers will help lessen serious whiplash injuries if an accident should occur.

Hydrate, Hydrate, Hydrate

The EPA estimates that extreme heat takes the lives of around 1,300 Americans each year. Heat-related illnesses are most common in the summer, so it’s very important that you take care to keep yourself cool.

Drink plenty of water throughout the day, rest in the shade or indoors when you can, and take breaks from any activity if you think you’re getting too warm.

Don’t Skimp on Sunscreen

Sunburn is a very common summer injury, and one that many people brush off as “no big deal.” However, sunburns can be very dangerous, as they increase your risk of developing skin cancer. Make sure to use sunscreen and other protective gear like hats and long sleeves to protect your skin when you spend time outdoors.

Be Smart Around Fireworks

Fireworks are especially popular around July 4th, but many people buy and use them all summer long. As a result, fireworks-related injuries soar every summer, with over 15,000 emergency room visits due to fireworks last year alone.

The best way to avoid injuries from fireworks is to not use them. However, if you do decide to purchase fireworks this summer, only light them outdoors and at a safe distance from people — and never light them in your hands.

Keep Kids Supervised

With children out of school during the summer, many families will make frequent visits to their local parks and swimming pools. However, this can lead to trouble; more than 200,000 children go to the emergency room each year because of injuries caused by playground equipment, and about 800 children each year drown in swimming pools.

The most important thing parents can do to prevent their children from suffering injuries is to supervise them while they play. This can help ensure safety and prevent kids from becoming seriously hurt.

Pay Attention to Your Body

During the summer months, many of us take advantage of the beautiful weather and work on household projects, play sports outdoors, or visit local hiking trails. This is great for your health — but if you try to take on too much, it can mean serious injuries.

The key to avoiding injury is to pay attention to your body. Notice if you feel any aches, pains, or strains and try not to overdo it.

And if you DO happen to hurt yourself, call your chiropractor or physical therapist right away. Early intervention from a professional can help your body heal quickly, so you can get back to enjoying the summertime.

Back pain is a consistent issue that can disable or slow you down, and many industries spend billions of dollars trying to relieve people of recent or chronic back pain.

Back pain can be challenging to heal your spine involves many moving parts like ligaments, bones, muscles, tendons, nerves, soft tissues, and much more. All parts of our body are connected to different systems, so having pain in one area could affect other areas.

You want to focus on long-term solutions—exercises and treatments that focus on relieving back pain for good.

Some ways to prevent and treat back pain are working out and stretching your body using yoga and Pilates. Both are proven techniques that help people connect with their bodies, slowly address back pain, and gain strength and flexibility.

Yoga

You don’t have to be an experienced yoga practitioner to jump into it. Many poses are great for beginners, and setting a consistent routine can allow you to fully stretch your body, including your neck, shoulders, and back.

Here are a few yoga positions that you can try to alleviate back pain:

• Downward Facing Dog
• Planks
• Cat/Cow Pose
• Child’s Pose

Pilates

Like with yoga, it’s not necessary to be experienced to try a few positions, and the goal is to keep your back strong and flexible.

Here are a few pilates positions that may help relieve back pain:

• Pelvic Tilt
• Spinal Twist
• Chest Lift
• Spine Stretch

Walking

In the case of back pain, Newton’s first law of motion holds true: an object in motion stays in motion. When you have back pain, laying on your back can actually make your pain worse, and being rigid makes it harder to be fluid.

Try walking every day for at least 10 to 15 minutes to give your back an excellent, gentle workout.

Swimming

Swimming can be a great workout for those with arthritis, joint pain, and injuries. Depending on the extent of your back pain, this may be an ideal way to gently stretch and work out without overexerting yourself.

Only 150 minutes of moderate swimming can help you lose weight, sleep better, relieve pain, and much more.

Tips To Protect Yourself

Practicing a mind/body workout can improve your quality of life, but it’s essential that you take it slow and protect yourself from further injury:

• When you twist your spine and body, avoid extending as well
• If you can’t touch your toes, either slightly bend your knees or use a prop to help. Never force a pose
• Always stop any activity immediately if you feel pain or uncomfortable

Everyone’s body and health are different; there is no one-size-fits-all to relieving and addressing back pain.

Beginners may want to join a yoga or Pilates class for guidance and support; it’s possible to misunderstand directions and perform a position incorrectly. Teachers can improve your posture and give tips, plus you can ask them for specific poses to relieve back pain. Of course, if back pain becomes more frequent and severe, it might be a good idea to visit your chiropractor. Everett Spine & Rehab is located in Snohomish County–we are here to help you with your back pain and injury rehabilitation.

Ideally, if you have the luxury of choosing your office set-up space, try to locate it in an area with good lighting, adequate power outlets, strong internet connections, and privacy. Having a reasonable distance to work and move around will be very useful for mapping out proper furniture and equipment placement for your work tasks.

Furniture

Desk heights should be between 25 and 30 inches. Guidelines for desk heights are pretty flexible, depending on your height. Also, you can raise or lower some motorized desks to accommodate standing or sitting while you work.

Depending on your height, size, and body shape, you can locate an office chair that is your perfect match. Office chair heights are usually between 16 and 20 inches, with a seat depth of 17 to 24 inches, but there is no limit to the type or size of available desk chairs. Allow your feet to rest flat on the floor with your hips and knees at a 90-degree angle.

The chair’s backrest must provide comfortable and adequate lumbar support, and accessories of a lumbar roll may be necessary to relieve low back strain.

You can adjust the armrests on your chair to support your forearms when you bend your elbows at a 90-degree angle. Armrests are essential to allow your arms, shoulders, and neck to rest while your work is in process.

Equipment

You may not have the option of choosing your computer and monitor type, but the keyboard and monitor placement is valuable.

With your head and neck straight and your shoulders relaxed, make sure the monitor is about an arm’s length away and your eye level is at or below the top of the monitor.

Keyboards that allow the most neutral position of your wrists and hands will do the most to reduce pain or fatigue. To avoid injuries like Carpal tunnel syndrome, pay attention to your keyboard type and placement.

If you are using a laptop with a touchpad or a standard mouse, the stress on the muscles in your fingers and wrists may cause severe discomfort. If you are feeling any kind of hand fatigue, experiment with a mouse that has a comfortable grip and maneuvers smoothly.

You must research and experiment with your office setup. Visit your local office equipment and furniture supply outlet and try different desks, chairs, keyboards, and mouse devices to find your body’s perfect match.

When you bring everything to your workspace, begin the set-up at the suggested heights and distances, then check how your body feels after an hour of use.

With a little bit of patience and persistence, you can fine-tune your workspace to be the perfect environment for you. That’s what ergonomics is about, and your body will thank you.

Chronic Back Pain? Come See Us in Everett

If you notice your back pain is chronic, then it might be time to visit a chiropractor. For those who are in the Snohomish County area, please visit us at Everett Spine & Rehab in Everett, Washington so we can take a closer look.