Back Pain Plagues You Day And Night? Improve Your Body Mechanics

If your back hurts day and night, and you don't have arthritis, a back injury, or another condition that causes back pain, check your body mechanics. Body mechanics describes how you move and position your body when you perform different activities and actions, such as bending, pulling, and even walking. If you rely on your back to perform tasks or activities, you can injure or stress out your spine and the tissues that support it. You can ease or stop your chronic back pain with the information below.

How Can Poor Body Mechanics Affect Your Back?

Although it's important to practice good body mechanics, you may not always remember to do so, especially if you work in a stressful or repetitive setting. Certain professions like construction require you to stoop, lift, and bend repeatedly to complete projects. You should use the largest muscles in your body to perform tasks, such as your thighs and buttocks. But after awhile, these large muscles tire out and cause you to rely on the weaker muscles in your back.

Your back contains two types of muscles: intrinsic and extrinsic. Extrinsic muscles lie closer to the surface of your back and help support your neck, shoulders, and head. Intrinsic muscles sit closer to your internal organs and spine. Intrinsic muscles bear the brunt of stress when you move your upper body. The muscles also hold and support the weight and mobility of your spinal bones.

Although both types of back muscles are vulnerable to problems, your intrinsic muscles are most at risk. Lifting and pulling heavy objects can harm your intrinsic muscles over time. You can damage or throw your spine out of alignment if you don't stabilize your abdominal muscles when you perform tasks. Your muscles can also become inflamed, sore, and even injured from improper body mechanics.

By changing how you perform tasks, jobs, or even daily activities, you can ease up your back pain.

What Can You Do About Your Back Pain?

Try to take frequent breaks during tasks or activities. If your job doesn't allow you to take unscheduled breaks, do a few stretching exercises to relieve the stress on your largest muscle groups. You don't have to do anything elaborate to stretch your muscles, such as full yoga or Pilates. You can simply do a few leg extensions, ankle rolls, and even arm circles to relax your muscles. Rotating or gently swaying your hips from side to side can help ease the tension in them and your buttocks.

To alleviate tension and stress in your back region and midsection, do a few side bends or abdominal stretches. You may even feel relief in your sides, hips, and neck muscles with these types of exercises. Be sure to keep your core muscles tight whenever you perform any abdominal exercises. A secure core helps minimize or prevent injuries in your upper body tissues.

Always remember to lift with your thighs and legs instead of your back during projects. Keep your head, neck, shoulders, and hips properly aligned during each task as well. If you become tired, don't force yourself to continue. Fatigue can lead to injuries.

If you none of the tips above improve your pain, check out sites like and contact a pain management specialist for additional help. You may have deeper issues to treat, such as an inflamed or irritated muscle or ligament. Sometimes, nerves become pinched between the bones of the spine. The nerve can send or radiate pain signals throughout your back.

A pain management doctor can examine your back region and offer the most appropriate treatment for it. Your treatment may also include physical therapy to improve your body mechanics. Your overall treatment plan may vary, so be sure to ask your pain management doctor about it soon.