Get Back To Being You...how to manage back pain
Back Pain...one of the most common complaint's...but there is hope!
Back Pain: How Soft Tissue Therapy & Exercise Can Help “Get Back to Being You”
Back pain is one of the most common complaints I see & treat, affecting people of all ages & lifestyles. Whether it’s a persistent ache, muscle spasm or a nagging stiffness that just won't go away, back pain can take its toll on both your physical health, but also your emotional wellbeing.
But it's not all doom & gloom...with the right approach, you can address the root causes of back pain, manage symptoms & begin to move freely, without pain, leaving you to enjoy your life. Soft tissue therapy & targeted exercise form a powerful combination to help you recover...as I like to say...“get back to being you.”!
Understanding Back Pain
Back pain can arise from a variety of causes, including:
- Poor posture: Sitting at a desk for long hours or slouching while using devices.
- Muscle imbalances: Overuse or weakness in certain muscles can create imbalances & pain.
- Injury: Sudden movements, lifting heavy objects or accidents can lead to strains or sprains.
- Chronic conditions: Issues such as herniated discs, arthritis or sciatica.
Whatever the cause, back pain often creates a cycle of discomfort: limited movement leads to stiffness, which worsens pain & further reduces mobility. Breaking this cycle requires addressing both the pain and its underlying causes.
How Soft Tissue Therapy Can Help
Soft tissue therapy is a hands-on treatment that targets the soft tissues, including muscles, tendons, ligaments & fascia. This holistic approach aims to alleviate pain, enhance mobility & restore function, ultimately reducing the reliance on medication.
Relieving Muscle Tension:
Tight or overworked muscles can often be at the root of back pain. Specialist techniques used in STT, the use of deep tissue massage & myofascial release help to reduce tension, improve blood flow & promote relaxation in the affected area.
Addressing Imbalances:
Back pain often stems from imbalances between the muscles in the posterior & anterior of the body, or between the left & right sides. Soft tissue therapy identifies & addresses these issues, helping restore balance & symmetry to your posture.
Improving Mobility:
Restricted soft tissues can limit your range of motion, causing compensatory patterns that exacerbate pain. By releasing tight or restricted areas, soft tissue therapy improves flexibility & allowing for more controlled, pain-free movement & mobility.
Supporting Recovery:
For those recovering from injury, soft tissue therapy accelerates healing by increasing circulation & reducing inflammation in the affected area.
The Role in Exercise in Managing Back Pain
While soft tissue therapy addresses the immediate pain & tension, exercise is essential for long-term recovery, but also prevention. Movement strengthens your muscles, stabilises your spine & keeps your body functioning as it should.
Strengthening Core Muscles:
The core supports your spine & acts as a stabiliser during movement. Strengthening your core muscles (not just your abs, but also your back & pelvic muscles) helps protect your back from strain. Think of your core as a 'barrel' around your body, you must strengthen the whole barrel, not just the front.
Improving Posture:
Exercises that focus on alignment & posture, disciplines such as Pilates or yoga, can correct imbalances that lead to pain. These practices also teach body awareness, helping you maintain proper posture throughout the day...but also improve the connection between mid & body.
Increasing Flexibility:
Stretching exercises enhance the flexibility of your muscles & joints, alleviating stiffness also expanding your range of motion. Dedicating just 10 minutes each day can greatly benefit your pain management.
Preventing Future Issues:
Regular movement ensures that muscles remain strong & joints stay mobile, reducing the risk of recurring back pain. Even simple activities like walking can make a significant difference...movement is magic ✨
The Synergy Between Soft Tissue Therapy & Exercise
Soft tissue therapy & exercise are most effective when used together. STT relieves immediate pain helping to restore mobility, creating the ideal foundation for exercise. Meanwhile, exercise maintains the benefits of STT & strengthens your body to help prevent future issues.
Here's an example...if your back pain is caused by tight hip flexors pulling on your lower back,
soft tissue therapy would work to release tension in the hip flexors & surrounding muscles.
A targeted exercise plan would strengthen your glutes, hip flexors, core & back to maintain your proper alignment & relieve strain on your lower back.
This dual approach not only addresses the pain but also ensures lasting results, helping you truly “get back to being you.”
Tips for Managing Back Pain
Stay Active:
While rest is important during acute flare-ups, gone are the days where lying in bed & not moving are the answer, prolonged inactivity can worsen stiffness & pain. Gentle movements like walking or stretching can help keep your back mobile.
Incorporate Strength & Flexibility Work:
A balanced exercise routine that includes both strengthening, stretching & mobility exercises is key. Focus on the ares where you feel discomfort & restriction as well as overall mobility.
Prioritise Posture:
Avoid prolonged sitting or slouching. Ergonomic chairs, standing desks that allow movement & posture exercises can make a big difference. We are built to move.
Seek Professional Help:
If your back pain persists or worsens, consulting a soft tissue therapist or physiotherapist can help identify & address the underlying causes.
“Getting Back to Being You”
Back pain doesn’t have to define your life. With a combination of soft tissue therapy & targeted exercise, you can alleviate pain, restore mobility & regain your confidence.
The journey to recovery is about more than just feeling better physically—it’s about rediscovering the things you love to do & feeling like yourself again. Whether it’s picking up your kids, getting back to the gym, or simply enjoying a pain-free day, you deserve to live life to the fullest.
So, take the first step toward recovery...let’s work together to help you “get back to being you.”
Don’t let back pain stop you from enjoying what you love… & missing moments of fun in your life 🩵
Start your movement journey now...movement is magic ✨
