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How does this happen? You bend down to reach for your phone, and just like that—your back is in pain for the entire weekend.
“Back pain is tricky because people want to blame themselves. However, the way it is viewed now is that it is more like the common cold,” said Greg Lehman, a physiotherapist, chiropractor, and strength and conditioning specialist in Toronto. 80% of people will experience back pain in their lifetime“Most people will get it, but the question is – will it persist and be long-term? The key is how you manage it once you get it.”
Whether you’re managing pain when it strikes (or trying to prevent it), there are things you can do to manage your back pain. “The best exercises for low back pain are the ones you actually do,” says Lehmann. Before resuming an exercise program, however, it’s best to talk to a medical professional about your pain.
In the meantime, here are some ideas on how to manage and prevent pain.
If your back could use a little stretching, this device (which you should start gently with) has 102 points that contact your back to create the effect of acupuncture. It’s also lightweight and portable enough to keep in your car or at your desk.
“Things like massage guns are really helpful for back pain. They’re like Tylenol. They can make you feel better in the moment, and if it makes you feel better, do it,” Lyman says. While the device can be used all over the body, your back will thank you because the gun has 20 speed levels, 10 specialized massage heads, and is easy to hold. (You may need help from someone at home to use it, though.)
“If you want to help your back, go with heat; if you like cool, go with cool,” Lehman says. The massager feels similar to that great massage chair in a nail salon, and you can control the heat and pressure. There’s also a no-heat option if you just want a deep pressure massage.
If your back feels cooler than heat, apply this patch to target the painful area. While you may need to get used to the smell, the patch will stay effective. Bonus: Apply the patch before bed to relieve pain.
Improving your overall health is an important step in managing back pain, Lehmann says. “Whatever exercise you do can help relieve lower back pain,” he says. Does your exercise of choice include walking? If so, turn on your favorite podcast on your phone and make your walk a relaxing, enjoyable experience, since with this armband, you don’t have to hold it in your hands. We also like the zippered pocket on this armband to keep valuables inside.
This manual self-massager may look odd, but it can apply pressure to any depth on painful areas through multiple points. Although it looks clumsy, its unique design ensures that your hands and arms will not get tired while massaging.
“If you have back pain, continue to maintain your activities knowing that you may be sore,” Lyman says. If you want to strengthen your back with rows or presses, this three-piece kettlebell set will allow you to challenge yourself to lift more weight while increasing your strength. Also remember that while feeling sore after a workout is a good thing, pain is generally not a good thing.
If you’re just getting back into normal activity after a back injury, these bands will help you stretch your back again and get back to normal activity. You’ll also love that the bands are color-coded to correspond to the level of resistance: pink for light, purple for medium, and blue for heavy. They’re also light enough to throw in your purse or travel bag.
The Magic Bag is an old favourite that is still a favourite – you can put it in the microwave to warm up the painful area or put it in the freezer to cool it down. The Magic Bag is flexible, which means it is better for your back than a traditional ice pack or heating pad.
Maybe now that you’ve regained some mobility, you’d like to work on your core muscles a little. Inflate one of these to help increase stability while you work or watch Fallout. It has a weight capacity of 2,000 pounds—and don’t worry, it won’t burst!
© 2024 Global News, a division of Corus Entertainment Inc.
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