Want to boost your productivity? Take care of your back first

Author: Dr. Matthew Alch (Chiropractor)

If you’re looking to boost productivity, grow your business or simply get more from life, look to your back first. Putting up with that bad back is only going to hamper your success. Think about it…

You struggle to sit comfortably for long periods, making desk work or driving a challenge. 

Simple tasks like bending down to pick something up or carrying that bag of groceries becomes an ordeal. 

Walking, jogging, and climbing stairs can bring on pain. 

Even your sleep patterns are interrupted by back pain.

How are you ever going to get the most out of life when your back pain is stopping you in your tracks every step of the way?

Lower back pain is the most common issue that I see in my practice. Now, of course, when you think of a chiropractor, you probably also think about back pain, so it's no surprise that it's the most common issue I see.

Over the years, I see so many cases of lower back pain that I know could be helped, but people either wait too long or don’t realise they don’t need to put up with it.

Let’s discuss lower back pain and I’ll discuss some of the ways you can overcome it.

Why is back pain so common?

There is no single cause of back pain and no one reason alone why lower back is so common. From sedentary lifestyles to increased stress, our modern lifestyle habits have made our spines more vulnerable. 

Here are some stats around the prevalence of back pain.

• Around 80% of people will experience back pain at some point in their lives, making it one of the most common musculoskeletal health issues.
• Lower back pain is the leading cause of disability worldwide, according to the Global Burden of Disease study.
• Chronic back pain is a leading cause of missed workdays, contributing to job-related disability.

Some common causes of lower back pain include the following.

Sedentary lifestyle

A sedentary lifestyle includes prolonged sitting at work, commuting, and watching TV. This inactivity may lead to strained lower back muscles, weakening them and increasing the risk of injury when you move

The Mayo Clinic reports that research has linked sitting for long periods of time with a number of health concerns. They include obesity and a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist and unhealthy cholesterol levels.

The key here is to keep moving!

An ageing population

As our population ages, the prevalence of lower back pain is naturally increasing. You see, as we age, wear and tear increases, and extra stressors placed on the spine. Age related back issues may lead to conditions like arthritis and degenerative disc disease. 

While we can’t turn the clock back, we can step up and stay as active and productive as we can.

Poor office ergonomics 

Physically demanding jobs and desk jobs can cause back pain due to strain on muscles and spine, while prolonged sitting at a desk can lead to stiffness and lower back pain.

A recent article by The Guardian highlighted how remote work and poor ergonomic setups at home during the COVID-19 pandemic have also increased back pain complaints. 

People working from makeshift desks or couches without proper support have reported more cases of lower back pain compared to when they were working in properly designed office environments.

Make sure you have an ergonomic chair, desk and your screen at the right level.

Obesity

Excess weight strains the spine, increasing the risk of lower back pain and affecting the body's ability to recover from injuries, making it harder to manage.

With rates of obesity rising globally, especially in countries like the U.S. and Australia, it’s no surprise that cases of back pain are also increasing.

Injury or trauma

Falls, accidents, or sports injuries can cause damage to the spine or muscles, resulting in acute or chronic lower back pain.

It can be beneficial to treat an injury as soon as it occurs to limit recurrence or prevent it from worsening.

Tackling back pain

What can be done?

There are many things that you can do to address lower back pain. As a chiropractor, I educate people with lower back pain to do a mix of exercise, make changes to their living, and get the right treatment.

Here are some tips that can help to address lower back pain.

Move more

Incorporate more movement into your day, especially if you sit for long periods. Even a 5-minute break to stand, stretch, and walk around can make a big difference.

Strengthen your core

Exercises that target your core muscles (such as planks or bridges) often help stabilise your spine and reduce the likelihood of lower back pain.

I often prescribe home exercise that works hand in hand with chiropractic care, to help people get the most out of their care.

Work to improve your posture

Whether you’re sitting at a desk or lifting something heavy, always focus on maintaining good posture. Keep your back straight, use your legs to lift, and try not to slouch or hunch. These positive actions often help to prevent unnecessary strain on your spine.

Manage stress and relax more 

Easily said. Harder to do. However, reducing stress through techniques like yoga, mindfulness, or regular physical activity often help and work alongside manual therapies to address lower back pain.

Get professional help

If you experience persistent or severe lower back pain, don’t wait to seek help. A chiropractor can help assess your spine’s alignment and make adjustments to relieve pressure and discomfort. 

Find out more about lower back pain

Here is a question and answer section. These are some of the most commonly asked questions I get in the clinic.

Why is sitting for long periods bad for my back?

Sitting for extended periods puts pressure on the discs in your spine, especially if you have poor posture. Over time, this can weaken your back muscles and make you more susceptible to pain.

Is exercise safe if I have lower back pain?

Yes, certain exercises are safe and even beneficial for those with lower back pain. Low-impact activities like walking, swimming, and yoga can help strengthen your back muscles without putting additional strain on your spine. 

However, it’s always best to consult with your healthcare provider to work out the best exercise program for you.

Can my mental health affect my lower back pain?

Mental health can definitely contribute to physical aches and pain. Stress, anxiety, and depression may lead to muscle tension, which is also a factor in lower back pain. Managing stress through relaxation techniques, therapy, or physical activity may be something that helps.

Should I see a chiropractor for my lower back pain?

If you feel that visiting your local chiropractic clinic may be beneficial in helping you address your concerns, sure.

Seeing a chiropractor may be a helpful first step. We are trained to assess your spine and make adjustments that aim to reduce pain, improve mobility, and address the root cause of your health challenge. 

Of course, if your case is not a chiropractic case, we can refer you to other healthcare providers for further diagnosis or treatment.

Key Points

• Back pain is a problematic issue, but with the right approach, it doesn’t have to interfere with your life.
• Get more enjoyment out of life and boost your productivity by prioritising the health of your spine and your back.
• By making a few simple changes to your daily habits, you can reduce your risk of developing pain and improve your overall spinal health. If you’re already experiencing discomfort, chiropractic care can help. Don’t hesitate to reach out for support—your back will thank you!

Disclaimer: This article is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.

Author: Dr. Matthew Alch (Chiropractor) has been practising with Sydney Spinal Care since late 2002. Matthew graduated from Macquarie University with a Bachelor of Chiropractic Science and a Masters of Chiropractic. He is a member of The Chiropractors Association of Australia and is registered with the Australian Health Practitioner Regulation Agency.