Say “Goodbye” to Lower Back Pain
28 November, 2019
Sore back? You’re far from alone! According to the Australian Bureau of Statistics, around 16% of all Australians have back problems, and the Australian Institute of Health and Welfare estimates that 70–90% of people will suffer from lower back pain in some form at some point in their lives.
Lower back pain doesn’t just make you feel miserable – it can also stop you from being active and, for some people, it can even impact on work. While severe back pain should be assessed by a medical professional, there are things you can do to help.
If you sit at a desk all day, you may be slouching or hunching over without realising. This can make your back pain worse. Arrange your desk and computer height so that you’re sitting up straight:
- Keep your body about arm’s length from your computer screen, which should be about 5-8cm above your eye level;
- Align your head and neck;
- Keep your mouse by your keyboard, so you’re not reaching too far forward;
- Use a chair with excellent back support; and
- Keep your feet flat on the floor, about shoulder-width apart, with knees at 90 degrees over your ankles.
Also, make a point of getting up out of your chair at least once an hour to stretch and walk around.
Try a massage
A massage isn’t just a fantastic way to relax – it can also help to reduce back pain. Research in the International Journal of Neuroscience found that massage therapy not only reduced back pain in study participants, but it also improved their mood and sleep – probably because they were no longer in pain! A study in the Annals of Internal Medicine found massage therapy to be an effective treatment for chronic back pain, while another study in the journal Spine found massage therapy to be beneficial for people suffering from back pain, particularly when combined with exercise. But this begs the question: if your back is sore, what kind of exercise can you do?
EMS for lower back pain
Electrical Muscle Stimulation (EMS) is not just a great way to get into shape and build strength, but it can also reduce the severity of lower back pain. A 2017 meta-analysis in Evidence-Based Complementary and Alternative Medicine found EMS to be effective in reducing lower back pain in older adults, with significant improvements in both pain intensity and pain frequency. Research from the University of Bayreuth, Germany, also found whole-body EMS training can significantly reduce back pain in just five weeks. While another study in the Journal of Pain Research also found a single 20-minute EMS session each week for 12 weeks dramatically reduced back pain in study participants.
Try EMS training with 20PerFit
20PerFit’s functional, full-body EMS training system offers highly effective workouts that take only 20 minutes. Working together with a qualified trainer, you can enjoy energising training sessions that will reduce your pain and build muscular strength, without straining your back or your joints. Your trainer will ensure that each session is tailored to your individual needs and abilities, so you can kiss that back pain goodbye – and all in a time that fits around your busy schedule.
Want to find out more? Head to 20perfit.com.au/find-a-personal-trainer/ and book a free trial session today!