How do I differentiate between being sore, having a back injury, or having chronic pain? What kind of help should I seek? (e.g. chiropractor, physiotherapist)
Soreness is what happens when you perform physical training, activity or work and afterwards feel tenderness or sensation in your muscles. This soreness can last a few days and is not problematic. Someone should be able to perform normal activities even with a sore muscle or joint. Soreness should not last more than three-to-four days, and is relieved with proper stretching, rest, and heat or ice, depending on the issue. A massage can usually help relieve soreness. You can also see a physiotherapist to learn more about preventing soreness.
A back injury occurs when damage to the tissues (whether it is a joint, muscle or bone) has occurred. Such injuries are usually the result of trauma or a sudden movement. You can be injured by exerting too much pressure on your system, as a result of a fall, or because you used the wrong body mechanics. A back injury will last more than three-to-four days and you should seek professional help to relieve the symptoms and to address the underlying condition so that you do not start to compensate. Some of the professionals who you can see if you have a back injury are physiotherapists, chiropractors, kinesiologists, or a personal trainer to address the mechanics, or massage therapists.
Chronic pain is described as pain that is ongoing and usually lasts longer than six months. This type of pain can continue even after the injury or illness that caused it has healed or gone away. Pain signals remain active in the nervous system for weeks, months, or years. Chronic pain usually occurs when an injury is not dealt with in time, or when too many compensatory patterns start to set in.
A massage therapist can help you deal with chronic pain caused by the nervous system. You could also see a physiotherapist or an osteopath for help. An acupuncturist would help balance the central nervous system. Some people respond well to psychology treatments or EMDR.
Depending on the extent of the symptoms, the person may need to work with a team of health professionals.
In your experience, what is the most common cause of back pain and injury among university-age students?
With university-age students, the most common cause of back pain and injury would be prolonged sitting and stress. When we are stressed, our body goes into flight or fight mode, and our sympathetic system starts to gear up. This affects our digestive system and changes the blood flow. It is common to have back pain due to that.
If the person plays a sport, that can also be a reason for a back injury at times, depending on the sport.
I’ve had a bit of discomfort in my lower back for a while now, but I’ve been putting it off as “not a big deal.” What would you recommend that I do? Are there any daily back stretches I should do?
If your pain has lasted for more than three-to-four days, I would recommend that you see a physiotherapist. You can also have a massage, which would help, but you need to know why you are still experiencing symptoms. It could be due to a disc irritation, joint irritation, or a pulled muscle. These are three very different reasons for back pain that need to be addressed differently.
Regardless of the issue, you can try gentle stretches like these:
- Cat-cow yoga poses
- glute stretch (“figure 4” stretch)
- hamstring and quad stretches
- diaphragmatic breathing
When you do these stretches, you want to make sure that your back is well-aligned.
Is medication necessary to treat back pain? Are there any alternative treatments?
If the back pain is due to muscle soreness, some people will find that NSAIDs are useful. You can also try a muscle relaxant. If the back pain is due to a pinched nerve, Ibuprofen might work better.
If you have other medical conditions, you should check with a health professional before taking any medication.
Alternative treatments could consist of:
- acupuncture
- massage
- physiotherapy
- chiropractic treatment
- yoga
- heat or cold packs
- visualization
- breathing exercises
- walking
Could stress be a factor for back pain? If so, what can someone do about it?
Stress is definitely a factor in back pain. Stress can trigger a series of hormonal changes that will decrease blood flow to the abdomen, digestive system, and back muscles. People may have constipation or diarrhea due to stress, and that will affect the lower back.
We also breathe differently in stressful situations. A decrease in oxygen input to our muscles can cause tension.
Some of the breathing techniques that can help deal with stress are:
- square breathing
- alternate nostril breathing
- diaphragmatic breathing
Walking, being outside in nature, and meditation are also activities that help with stress.
Massage will help with blood circulation, which can help reduce stress and pain.
Cardio vascular exercise has been proven to relieve stress. A regular routine of ten minutes of exercise that increases your heart rate can help you manage your stress hormones. Again, you can also consult a physiotherapist who treats stress-related problems.
As you can see, our back is a super important part of our overall wellness. Sitting at a desk all day long can contribute to some back pains, among other things. Now, thanks to Natalie Chartier, PT, we have a better understanding of what we need to pay attention to reduce back pain. If you are unsure about certain pains you’ve been feeling, make sure to seek medical help and don’t be afraid to contact your local physiotherapist.