Everyday Back Health

What should you know about back pain?

Back pain is one of the most common reasons people go to the doctor or miss work. Most people have back pain at least once.
We often bring on back problems through bad habits, such as:
- Poor posture, like sitting incorrectly at a desk or behind the steering wheel
- Repeating the same motion or overdoing it
- Pushing, pulling, and lifting things carelessly
Seek medical help if the pain interferes with your daily life, if it’s affecting other parts of your body, or it is chronic and/or severe.

Tips for Back Pain Prevention

Physical activity can make your back stronger and lower your risk of back pain. Low impact activities, strengthening exercises, yoga, and staying active help keep your back muscles strong (see the Nutrition and Fitness section on the Pillars of Health for Student Life page).
Remember to have good posture while sitting, standing, lounging, sleeping, driving, and lifting.
Find the right shoes. This can make a difference in preventing back pain. A good shoe will fit well and support the arches of your foot.
Use a suitable backpack to help lessen back pain. Wear the bag evenly with adjustable straps fitted to you. The bag should hang two inches above the waist.
Stay at a healthy weight and get enough calcium and vitamin D to help keep your back healthy.

Use heating or cooling techniques. Heat can reduce pain/stiffness while ice can help reduce swelling.
Do exercises that help stretch and strengthen the muscles for your lower back, upper back, mid back, neck, and shoulders. Yoga and tai-chi can also both help with back pain.
Foam rolling exercises can also safely and effectively relieve tension, tightness, and pain in your back.
Therapeutic massages can be helpful in relaxing aching muscles (you can book an inexpensive massage through Algonquin’s Massage Clinic!)
Practise relaxation techniques and stress management to minimize health effects of high stress.
Use over-the-counter pain medicines such as Advil or Aleve and ensure treatment of the root cause.

Check out:

7 Upper Back Stretches for pain relief.
General Back Pain Relief exercises and stretches.
10 Lower Back Stretches for low back pain relief.
Guided yoga sessions for back pain (30 minutes) and lower back pain (15 minutes).
10-minute yoga for neck, shoulders, and upper back.
Extra exercises for your back, including passive and active stretches.

Down Dog has different yoga apps that can help you stretch and move your body to lessen back pain.