Coach Presents: Four Quick Fixes to Your Minor Back Pain

We all have experienced back pain, and if you haven’t consider yourself one of the lucky ones. According to the National Institute of Arthritis and Musculoskeletal and Skin Dieses as much as 80% of us will experience back pain at some point, and the older we become or the more out of shape we are the more likely we are to experience acute or even chronic back pain. However, fear not, if your pain is not chronic there are a few quick and easy things you can do to experience relief.

1. Cold Compress-When back muscles hurt, the pain can be attributed to inflamed muscles or tissues. AT the early onset of pain try to apply a cold multiple times through the day. Try to do so for no longer than 10 minutes at a time. A cheap and easy way is to use a bag of frozen vegetables.
2. Low Impact Exercises-When your back starts to feel stiff, it may be best to try a few low impact exercises. Exercises such as biking, water exercises and even getting up to walk around the office, can help to produces endorphins, the feel good stimulants that can help you start to feel better.
3. Heat Compress, After a Cold Compress Several Times-Applying a heat compress may help after the initial cold compress for a few days. However, applying heat too soon can sometimes worsen the inflammation. Apply a heating pad several times a day for up to 15 minutes. Remember to use the cold compress for several days first.
4. Basic Stretches-There are several stretches you can do to help alleviate some of your back pain. Bring your knees to chest, use this stretch to align your pelvis and stretch your lower back and glute muscles. Second, while lying on your back twist your knees. Use this movement to stretch the lower back muscles and strengthen your abdominal muscles.

We will all most likely experience some form of back pain. But a few quick and easy steps can help alleviate a lot of the minor aches and pains associated with the life of an office worker. As always, take breaks and walk around the office. Give your eyes and mind a rest, and your lower back will thank you!

~Sean Hogan has coached hockey at the international and collegiate levels for over ten years. He has spoken at numerous events about culture building, goal setting and healthy lifestyles. He holds a Master’s of Science Degree in Recreation and Sports Science with an emphasis on Coaching Education from OHIO University.