A VERY COMMON PROBLEM
Back pain is a very common problem, and it is estimated that up to 80% of people will experience back pain at some point in their lives. According to the World Health Organization (WHO), back pain is one of the leading causes of disability worldwide, and it is a leading cause of missed work days. It is also a common reason for people to seek medical treatment.
There are many factors that can contribute to the development of back pain, including genetics, lifestyle factors, and medical conditions. Some people are more prone to back pain due to their occupation or the type of work they do.
The majority of back pain originates from multiple factors, thus a multimodal approach is essential. A significant proportion of back pain suffered presenting as 'idiopathic' can be traced to fascial injury/dysfunction.
Back pain can be caused by a variety of factors, including:
Poor posture:
Poor posture can put strain on the muscles, ligaments, and discs in the back, leading to pain.
Inactivity or lack of exercise:
A sedentary lifestyle can lead to weak muscles and poor flexibility, which can contribute to back pain.
Overuse injuries:
Repetitive movements or activities that place excessive strain on the back can cause pain.
Age-related changes:
As we age, the discs in our spine can become less elastic and more prone to injury.
Medical conditions:
Certain medical conditions, such as arthritis, scoliosis, and osteoporosis, can cause back pain.
Accidents or injuries:
Falls, car accidents, and sports injuries can all cause back pain.
Lifting heavy objects improperly:
Lifting heavy objects improperly can strain the muscles and ligaments in the back, leading to pain.
Poor sleeping position:
Sleeping in a position that puts strain on the back can cause pain.
"This is something that I have developed over the years - Phases of Recovery..."
Phase 1 is about Getting you out of pain.
Are you acute? Is your pain, a six, seven, eight or nine out of 10? Are you having problems moving? Are you having problems standing up?
So if you are in acute pain, then you are probably in phase one. You need to get that pain down. Phase one is all about gentle movements trying to get the muscles working trying to get the inflammation down. Things like gentle, massage, ice packs can really be beneficial here.
Phase 2 is about reestablish your movement, your flexibility and mobility.
Phase two is once the pain has come down from a seven or more, and it's now into like a five, four or even a three. So that's the point when you start to stretch. This phase is all about just stretching, obviously you're going to keep moving as well, but stretching is the main focus. Once you feel that your flexibility is now getting back to normal or even better than normal then we go into phase three.
Phase 3 is about Strengthening that region that's been injured.
Phase three is all about restrengthening the muscles. This phase is all about using body weight, using resistance work to try and work those muscles to make them stronger.
Phase 2
How to reestablish your movement, your flexibility and mobility?
Start with gentle stretches:
Gentle stretching can help improve flexibility and mobility, especially if you're starting from a sedentary position. Focus on stretching the major muscle groups in your body, including your back, neck, shoulders, hips, and legs.
Practice good posture:
Good posture can help improve your flexibility and mobility, as well as reduce the risk of injury. Make sure you're sitting and standing with good posture, with your shoulders relaxed and your head, neck, and spine aligned.
Incorporate low-impact exercises:
Low-impact exercises such as walking, swimming, or biking can help improve flexibility and mobility while also building strength and endurance.
Try yoga or tai chi:
Yoga and tai chi are low-impact exercises that can help improve flexibility, mobility, and balance.
Work with a physical therapist:
A physical therapist can design a program specifically for you to help improve your flexibility, mobility, and overall movement.
Gradually increase your activity level:
As you start to feel better, gradually increase the intensity and duration of your activities to help improve your flexibility and mobility.
It's important to remember to listen to your body and not push yourself too hard. If you experience any pain or discomfort while exercising, stop immediately and speak with a healthcare provider.
How can TYFO help you in Phase 2?
Phase 3
There are several strategies you can try to help strengthen your muscles:
Resistance exercises:
Resistance exercises involve using weights, bands, or your own body weight to provide resistance as you perform a variety of exercises. These can include exercises such as squats, lunges, push-ups, and bicep curls. Resistance exercises can help strengthen and tone your muscles.
Progressive overload:
To continue improving your muscle strength, it's important to gradually increase the resistance or intensity of your exercises over time. This is known as progressive overload.
Full-body workouts:
Incorporating exercises that target multiple muscle groups at the same time, such as squats and lunges, can help improve overall muscle strength and balance.
Variety:
Incorporating a variety of exercises into your routine can help prevent boredom and promote muscle development.
Proper form:
Make sure you're using proper form when performing exercises to avoid injury and maximize muscle development.
Rest and recovery:
It's important to allow your muscles time to rest and recover between workouts. This is when your muscles repair and grow stronger.
How can TYFO help your in phase 3?
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