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The 5 Biggest Mistakes That Can Prolong Back Pain!

Top 5 Back Pain Mistakes

Do you suffer from back pain?

Are you struggling with pain right now or do just get the occasional niggle or painful flare up? 

Reading this article could change how you manage your back pain and help you recover faster!

Back pain is extremely common and it can be extremely debilitating. The pain can stop you from living a normal life. It can affect family time, leisure activities & sport, every day domestic tasks, and it can even your affect ability to work.

According to an Australian Bureau of Statistics 2014-15 National Health Survey about 3.7 million Australians or 16% of the population have back problems. It is estimated that 70-90% of people will suffer with lower back pain at some time in their lives.

If you’ve ever wondered why you suffer from back pain and are desperate to learn how to manage it then keep reading – these 5 common mistakes may change your life!

Mistake 1: Relying on Medicine

It can be tempting to pop a few extra tablets to eliminate pain. Unfortunately, this just “masks” the symptoms that you are feeling, but does nothing to change the reason that you are in pain in the first place. You have back pain as a result of an injury or due to muscles and joints not doing their job correctly. We call this “musculoskeletal dysfunction”. Medicine and pain management can be extremely useful once you have a clear diagnosis and know what is going on. You need to sort out the real problem and get the muscles and joints working well together again. Pain killers can then be used to reduce severe pain as an adjunct whilst you correct the musculoskeletal dysfunction. The risk many people run by only taking pain killers is that they never get to the cause of the problem, and then, their back pain recurs, only next time it may be even worse.

“Over 50% of untreated back injuries will relapse and worsen even after initial symptoms of pain have resolved”

Mistake 2: Pushing through pain

Pain is an alarm. It is your body’s way of telling you to take it easy. Although everyone experiences different levels of pain, and the common advice is to keep moving to keep your back healthy even when in pain, it is important to know how much is too much. Too often patients will tell me that they push through pain to vacuum, mop or mow the lawn – they report being able to do say 10 minutes pain free but it takes 30 minutes to do their task. A simple strategy here is to PACE their activity. My advice here is to have some mini rests so that they can break up the task. I might suggest three 10 minutes spurts of activity so they stay pain free. The reason this works is that certain muscle groups are not working correctly and might be turning off… but with the right diagnosis and treatment they can be trained/strengthened and then 30 minutes will be a breeze.

Mistake 3: Poor Technique

We lift things all day long whether it be groceries, children, that box that just got delivered or it might be specific lifting in the gym. If you’re using the wrong technique, you are at a higher risk of injury. Make sure you keep your tummy tight, bend at your knees and keep whatever you’re lifting close to your body. Try not to hoist things up with your back.

Mistake 4: Sitting poorly for long periods – Poor Posture

Sitting for long periods places additional stress on our backs. We know that our posture deteriorates after sitting for longer than 20 minutes. When you sit with poor posture for long periods you add extra strain and load to some joints and discs, and it can significantly increase the tightness in some muscles of your back. Do your back a favour and move regularly. Try and get out of your seat every 20 or 30 minutes whether you are at at work or on the lounge. Why not also get some advice from your physio on ergonomic workstation set up and the best sitting position?

Mistake 5: Ignoring that niggle

Many people choose to ignore their back pain saying “it’s just a niggle.” They do this for as long as possible, hoping it will resolve on its own. And sometimes the pain might settle, however, it often returns with greater intensity and will take longer to recover from. Most times, there is musculoskeletal dysfunction involved with the muscles and joints not working correctly together. Simply put, the earlier you seek treatment, the easier your recovery process will be, AND if you’re awesome with your rehab you might be able to “bullet proof” or prevent your back pain from returning again. 

Don’t put up with pain, rely on medicine or push through that niggle thinking it will resolve on it’s own…unfortunately if you don’t find out the cause of back pain, it will most likely reoccur! 

Come in and get an assessment.

We love helping people get out of pain and get back to living the life they want! …That’s why we created “The Back Pain Elimination Session”


Get crystal clear about what are the causes of your Back Pain

Find out the most important steps for you to get pain free fast!

Understand how to improve your posture to eliminate the consequences of back pain

Get great tips on lifting technique

Find out the simple yet essential exercises that can help you get lasting relief

Leave the session with the confidence of knowing exactly what to do to get symptom free and back to living life without pain


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