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Back Problems and Injuries -
is there a way to overcome them?

How to deal with your back pain and injury

There are a few things that we consider normal in the 21st century. We all believe that it is ok to be a bit depressed, to have troubles with sleeping and to have chronic back pains. Well, this is not true. Those conditions are very common, which is why we consider them normal. But, just because something is common doesn't mean that it is normal or even healthy. If you suffer from the first two issues, you should do yourself the favor of visiting a therapist. A single visit can do you a surprising amount of good. But, for the back problems and injuries, you need not visit a specialist. All you need to do is look into what is causing your back pains and how to deal with them.

Man sitting on couch with laptop.
While proper sitting is comfortable and needed, extensive sitting can lead to weakened muscles
and make the body, especially the back, more susceptible to potential problems and injuries.

A common misconception about back problems and injuries

Most people think that back injuries happen due to a person making a sudden move. While a sudden twist may seem like the cause of your back injury, it actually is not. Almost all of our back injuries are caused months in advance. Due to improper lifestyle, we weaken one group of our muscles and overstrain the second. This leads to a muscle imbalance, which is a precursor for back problems and injuries.

Sedentary lifestyle

The biggest contributor to back problems and injuries is our sedentary lifestyle. We tend to spend an enormous amount of time either sitting or lying. This is not good, as our bodies weren't made for such prolonged periods of sitting. We are made to run, jump, climb and lift. Our bodies are made to be functional and vibrant. Not sedentary and numbed. So, in order to prevent back problems and injuries, we need to develop our muscles and help them relax afterward. This is especially important to keep in mind if you have a physically straining project such as moving. In order to avoid common moving problems and mistakes you need to prepare well, and having a strong back is the best possible preparation.

How to build up muscles

Woman folding hands behind her back
A strong, well-developed body will have a higher resistance to back problems.

In order to both prevent and deal with back problems and injuries, you need to build up your muscles. Now, this doesn't mean that you only need to build up back muscles. What you first need to understand is that your musculature is connected.

And when we are talking about something as integral as your back muscles, there is no one exercise that you need to do. Your best course of action is to develop your entire body and simply put emphasis on your back. Here is what you need to do.

 Diet

The first thing you should get in order is your diet. In order to build up muscles, you need to eat properly and maintain a healthy weight. Now, this may mean that you need to lose weight, which will require a reduced diet.

But, if you do not, you will simply need to have a balanced one. Avoid sugars, flour, and processed foods. Your main source of nutrition should be locally grown fruits and vegetables and meat. This doesn't mean that you cannot have a cheat meal once in a while, but try not to sustain yourself on fast food and sweets.

 Exercise

What you need to consider is an exercise that will encompass your entire body. Your back has a lot of muscles and you need to find a way to motivate them to grow. Start off with simple bodyweight exercises and movements. There are numerous programs that you can find and follow that will give you an excellent workout with just your body. The most important thing to mention here is that you should try to find something that is fun for you. Exercising only makes sense if you do it repeatedly. So, do not focus too much on what if efficient or trendy. Find something that is fun for you to do and that will mobilize your entire body.

Man swimming
As part of your prevention of potential back problems, regular exercise is an unavoidable way
to strengthen your body. Swimming is an ideal exercise, being a whole body, low impact.

 Sleep

And the final part of the muscle building trio is sleep. There is no way your body will develop properly if you do not give it the necessary rest. Since nearly a third of our life is spent sleeping, it is in your best interest to make the most out of it. If you are having too much trouble, try to find a sleep therapist to help you out. Do what you can to have a good night’s sleep.

 Back relaxation

The other, often overlooked, aspect of preventing and dealing with back injuries is back relaxation. People often make the mistake of only developing their muscles. This can be a good idea for growth, it is actually not a good idea for strength. As we mentioned before, your muscles need to work together. And if one group of your muscles is too tight, the other group won't develop. Therefore, what you need to do is to attack your muscles on both fronts. You need to both develop them and relax them. There are exercises such as yoga and tai chi that are excellent for relaxation. Doing them will help you feel your body and undo the years of strain from sitting.

A girl doing yoga in order to prevent back problems and injuries.
Another great way to exercise, to tone your muscles and build strength to resist injuries,
is to take up yoga. It's also convenient because it can be done at your home.

 Massage

Massage is a great way to relax your muscles. Not only does it have therapeutical benefits, but it can also help you strengthen your muscles. Now, you need to look into which types of massages there are and find the one that suits you best. There is a wide range of massages from deep tissue ones, to relaxation ones. You need to listen to your body and let it experience what it needs to in order to develop.

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