Back pain and sciatica are common conditions that affect millions of people around the world. They can cause severe discomfort and limit your ability to perform daily activities, affecting your quality of life. However, physical therapy has been proven to be an effective treatment option for these conditions. In this blog, we will discuss the causes and symptoms of back pain and sciatica and how physical therapy can help relieve these conditions.

What is Back Pain?

Back pain is a common condition that affects people of all ages. It can be acute, which means it comes on suddenly and lasts for a short time, or chronic, which means it persists for more than three months. The pain can be mild, moderate, or severe and can be accompanied by other symptoms such as stiffness, muscle spasms, and limited mobility.

Back pain can be caused by several factors, including poor posture, muscle strain or sprain, herniated discs, spinal stenosis, and osteoarthritis. According to a study by the World Health Organization, lower back pain is the leading cause of disability globally, affecting up to 80% of adults at some point in their lives.

What is Sciatica?

Sciatica is a specific type of back pain that affects the sciatic nerve, which runs from the lower back down to the legs. It can cause pain, numbness, tingling, and weakness in the legs and feet. Sciatica is usually caused by a herniated disc in the lower back, which puts pressure on the sciatic nerve.

According to a study by the American Academy of Orthopaedic Surgeons, sciatica affects up to 40% of people during their lifetime.

How Can Physical Therapy Help?

Physical therapy is a non-invasive and effective treatment option for back pain and sciatica. It involves a combination of exercises, manual therapy, and education that can help improve your flexibility, strength, and mobility. Physical therapy can also help relieve pain and prevent the condition from recurring.

Here are some ways that physical therapy can help with back pain and sciatica:

1. Improving flexibility and range of motion

Physical therapy can help improve your flexibility and range of motion, which can reduce stiffness and pain in your back. Flexibility exercises can help stretch tight muscles and improve your mobility. A study published in the Journal of Orthopaedic & Sports Physical Therapy found that stretching exercises are effective in reducing lower back pain and improving spinal mobility.

2. Strengthening muscles

Weak muscles can cause imbalances in your body, leading to poor posture and back pain. Physical therapy can help strengthen your core muscles, including your abs and back muscles, which can improve your posture and reduce pain. A study published in the Journal of Physical Therapy Science found that core strengthening exercises can significantly reduce pain and disability in patients with chronic lower back pain.

3. Manual therapy

Manual therapy involves hands-on techniques such as massage, joint mobilization, and spinal manipulation. These techniques can help relieve pain, reduce inflammation, and improve mobility. A study published in the Annals of Internal Medicine found that spinal manipulation is an effective treatment option for acute lower back pain.

4. Education

Physical therapy can also teach you how to improve your posture and body mechanics, which can prevent back pain from recurring. Educating patients about their condition and how to manage their symptoms can also reduce the need for medication or surgery. A study published in the Journal of the American Medical Association found that patients who received education and exercise therapy had a significant improvement in their back pain compared to those who received medication and bed rest.

If you're interested in starting physical therapy in Texas, here are the steps you can follow:

1. Get a referral from your doctor:

In Texas, you can see a physical therapist without a referral from your doctor for up to 10 days or 5 visits, whichever comes first. However, if you need more than 10 days or 5 visits, you will need a referral from your doctor. It's always a good idea to consult with your doctor first to determine if physical therapy is the right treatment option for you.

2. Find a licensed physical therapist: 

In Texas, physical therapists must be licensed by the Texas Board of Physical Therapy Examiners (TBPTE). You can use the TBPTE website to search for licensed physical therapists in your area.

3. Schedule an appointment:

Once you have found a licensed physical therapist, you can schedule an appointment. You will likely be asked to fill out some paperwork, including a medical history form.

4. Attend your first appointment:

At your first appointment, your physical therapist will conduct an evaluation to assess your condition and develop a treatment plan. The evaluation may include a physical exam, functional testing, and a discussion of your goals for therapy.

5. Attend follow-up appointments:

Depending on your treatment plan, you may need to attend follow-up appointments with your physical therapist. These appointments may involve exercises, manual therapy, education, and other treatment modalities.

6. Communicate with your physical therapist:

It's important to communicate with your physical therapist about your progress, any changes in your condition, and any concerns you may have. Your physical therapist may adjust your treatment plan based on your feedback and progress.

7. Complete your course of therapy:

Once you have completed your course of therapy, your physical therapist may recommend exercises or other activities to help you maintain your progress and prevent further injury.

It's important to note that physical therapy in Texas may be covered by health insurance, including Medicare and Private Insurance. Be sure to check with your insurance provider to determine your coverage and any out-of-pocket costs.

Conclusion

Back pain and sciatica can cause severe discomfort and limit your ability to perform daily activities. Physical therapy can be an effective treatment option for these conditions, as it involves

Try these home remedies from Dr. Danny… 

Call 512-215-4227 now to get started with our physical therapy team so you can relieve your back pain and sciatica with physical therapy at CORE Therapy & Pilates. 

Introduction: 

Chronic pain is a debilitating condition that affects millions of people worldwide. Whether it’s back pain, neck pain, headaches, or any other type of chronic pain, it can be frustrating when the pain keeps coming back despite our best efforts to manage it. In this blog post, we will explore why chronic pain persists and what can be done to manage it effectively, with a focus on physical therapy as a viable treatment option.

What is the number one cause of chronic pain? 

Since chronic pain can be brought on by a number of different circumstances, there is no one main element that causes it. An accident, an underlying medical disease like fibromyalgia or arthritis, nerve damage, or other physiological, psychological, or social factors can all contribute to chronic pain. Many times, chronic pain is a multifaceted, complex problem that necessitates an all-encompassing approach to diagnosis and treatment. To identify the underlying cause of chronic pain and create a personalized treatment plan, it's crucial to engage with a healthcare professional like a physical therapist or pain management specialist.

Why Does Pain Come Back? 

There are several reasons why chronic pain persists or keeps coming back, even after treatment. Pain is a complex phenomenon that involves both physical and psychological factors, and often it's a combination of these factors that contributes to the persistence of pain.

Factors Contributing to Chronic Pain

A. Physical Factors

Physical factors that can contribute to chronic pain include underlying medical conditions such as arthritis, fibromyalgia, and nerve damage. Injuries, accidents, and surgeries can also cause physical damage that may result in chronic pain. Poor posture, muscle imbalances, and weak core muscles can also contribute to chronic pain by putting unnecessary stress on the body.

B. Psychological Factors

Psychological factors such as anxiety, depression, and stress can also contribute to the persistence of chronic pain. Chronic pain can lead to feelings of hopelessness, helplessness, and isolation, which can worsen psychological distress. Research suggests that emotional stress can amplify the intensity of pain, making it harder to manage.

C. Social Factors

Social factors such as lack of social support, poverty, and social isolation can also contribute to the persistence of chronic pain. Chronic pain can disrupt our ability to work, socialize, and engage in hobbies, leading to a sense of isolation and loneliness. This, in turn, can exacerbate feelings of stress and anxiety, further worsening the pain.

How Physical Therapy Can Help Manage Chronic Pain

Physical therapy is a non-invasive treatment option that can be effective in managing chronic pain. Physical therapists are experts in diagnosing and treating musculoskeletal conditions that contribute to chronic pain. It can also address psychological and social factors that contribute to pain.

Physical therapy treatment for chronic pain may include manual therapy, therapeutic exercise, and modalities such as cupping and dry needling. Manual therapy techniques such as myofascial release, joint mobilization, and soft tissue mobilization can improve joint range of motion, reduce muscle tension, and improve circulation. Therapeutic exercise can strengthen weak muscles, improve posture, and reduce the risk of further injury. Modalities such as cupping and dry needling can help reduce pain and inflammation.

Physical therapy also addresses psychological and social factors that contribute to pain. Physical therapists can teach relaxation techniques, stress management skills, and coping strategies to help patients manage the emotional distress associated with chronic pain. They can also provide support and guidance to help patients engage in social activities and regain a sense of purpose and meaning in life.

Why does chronic pain come back shortly after discharge from physical therapy?

For several causes, chronic pain might return soon after being released from physical therapy.

First off, it's crucial to realize that physical therapy does not treat chronic pain. Instead, by treating the underlying physical, psychological, and social aspects that contribute to pain, physical therapy is a therapeutic option that can aid in managing chronic pain. It is essential for a patient to carry on using the exercises and skills they learned in physical therapy after being discharged from the facility. The physical variables that contribute to pain can get worse if a patient quits doing these activities or doesn't keep up an active lifestyle, which can cause pain to return.

Second, social and psychological factors may also play a role in the recurrence of pain. Physical therapy-discharged patients who have anxiety or depression may experience increased discomfort that is more difficult to manage. Similar to how social isolation or a lack of social support for the patient once physical therapy is over can intensify stress and anxiety symptoms, making the pain worse.

Last but not least, it's critical to remember that chronic pain can be a complicated and multidimensional condition, and there may be underlying illnesses or injuries that demand continuing care. To effectively manage their chronic pain, a patient may need to keep working with their healthcare professional, which may include a physical therapist.

In summary, a number of factors, such as the failure to maintain an active lifestyle, psychological and social issues, and underlying medical disorders, can cause chronic pain to return soon after physical therapy is finished. In order to effectively manage their chronic pain, patients must continue to use the exercises and strategies they learned during physical therapy and closely collaborate with their healthcare professional.

Conclusion

Chronic pain is a complex phenomenon that involves physical, psychological, and social factors. Effective management of chronic pain requires a comprehensive approach that addresses all of these factors. Physical therapy is a non-invasive, safe, and effective treatment option that can help manage chronic pain. If you are struggling with chronic pain, contact a physical therapist to learn more about how physical therapy can help.

External Resources and Links for Managing Chronic Pain:

1. American Physical Therapy Association (APTA) - Chronic Pain Management
2. National Institute of Neurological Disorders and Stroke
3. "Physical Therapy for Pain Management: What You Need to Know" by the Cleveland Clinic: https://health.clevelandclinic.org/physical-therapy-for-pain-management-what-you-need-to-know/
4. "Physical Therapy for Chronic Pain Management: The Benefits, Techniques, and More" by Verywell Health: https://www.verywellhealth.com/physical-therapy-for-chronic-pain-management-4157647

What are Spinal Stenosis Exercises to Avoid? 

Exercises form a crucial part of managing and preventing the exacerbation of spinal stenosis symptoms. Yet there are certain activities that individuals with this condition should steer clear of. High-impact exercises such as running or jumping can intensify symptoms as they put undue stress on the spinal cord.

Likewise, exercises involving twisting of the spine or heavy lifting can also strain the spine. Instead, gentle, low-impact activities like swimming, cycling, Pilates, or yoga are advisable as they strengthen the supporting muscles without burdening the spine.

Things to Avoid with Spinal Stenosis

Beyond exercise, there are other lifestyle factors that those living with spinal stenosis should remain wary of. Extended periods of standing or walking, bending backwards, and maintaining poor posture can aggravate the condition. Regularly monitoring your body's response to various activities and adjusting habits accordingly is vital to managing spinal stenosis effectively.

What Kind of walking Problems do People with Spinal Stenosis Have?

The narrowing of spinal spaces can cause distinctive walking problems. A common symptom experienced by people with this condition is known as "neurogenic claudication." This issue manifests as pain or cramping in the lower back and legs, which worsens when standing or walking and improves when sitting or leaning forward. Another related walking problem is foot drop, where an individual struggles to lift the front part of their foot, leading to frequent tripping.

How do you Fix Spinal Stenosis without Surgery? 

Fortunately, there are numerous ways to manage spinal stenosis without resorting to surgery. Physical therapy is a cornerstone of managing this condition; it strengthens the muscles that support the back, improving overall stability.

Medical interventions such as pain relievers, anti-inflammatory drugs, and nerve desensitizers can alleviate pain and other symptoms. Additionally, epidural steroid injections have been successful in providing temporary relief for some patients. Complementary therapies, including massage therapy and acupuncture, have also shown promise in managing spinal stenosis symptoms.

Is Spinal Stenosis A Permanent Disability?

Spinal stenosis can significantly impair an individual's quality of life, but it doesn't always qualify as a permanent disability. The severity and progression of the condition vary greatly among patients, and in severe cases, spinal stenosis might be deemed a disability under the Social Security guidelines. However, a comprehensive evaluation by a medical professional is necessary for this classification.

Is Spinal Stenosis Hereditary?

While the origins of spinal stenosis are multifaceted, a hereditary component does exist. A congenitally small spinal canal can make an individual more susceptible to spinal stenosis. However, most cases of spinal stenosis are linked to age-related degenerative changes like osteoarthritis or disc degeneration.

Cervical and Lumbar Spinal Stenosis Are Different

The key difference between cervical and lumbar spinal stenosis lies in the location and the resultant symptoms. Cervical stenosis, occurring in the neck, can lead to symptoms like numbness, weakness, or tingling in a hand, arm, foot, or leg and can interfere with balance and coordination.

Lumbar stenosis, which is more common and located in the lower back, often causes pain or cramping in the legs, especially when standing or walking. Despite the differences, both types of stenosis stem from a common cause: a narrowing of the spaces within the spinal canal that puts undue pressure on the spinal cord or nerve roots. By understanding the nature and nuances of this condition, individuals can manage their symptoms and maintain an active lifestyle.

How is Spinal Stenosis Diagnosed?

Spinal stenosis is diagnosed through a multi-step process, starting with a detailed history and physical examination by a healthcare provider. Patients often describe specific symptoms, such as pain in the neck or back, numbness or tingling in the arms or legs, or problems with walking or balance. During the physical examination, the doctor may test the patient's reflexes, strength, and sensation, and look for signs of neurogenic claudication, a hallmark of spinal stenosis.

After a physical examination, if the healthcare provider suspects spinal stenosis, they may order imaging tests for confirmation. These can include X-rays, which can reveal changes associated with osteoarthritis or bone spurs; computed tomography (CT) or CT myelograms, which can provide detailed cross-sectional images of the body and reveal herniated disks, bone spurs, or tumors; and magnetic resonance imaging (MRI), which can provide 3D images of the spine and detect damage to disks and ligaments, as well as the presence of tumors.

What Does Spinal Stenosis Look Like On An MRI?

On an MRI, spinal stenosis appears as a narrowing of the open spaces within the spine. The spinal canal, where the spinal cord or nerve roots travel, may seem constricted. This constriction could be due to various factors, such as bulging discs, thickened ligament tissue, or bone spurs.

The pressure these structures place on the spinal cord or nerve roots may be visible, particularly if the scan is performed with contrast. While interpreting an MRI scan requires specialized training, these are some of the signs a trained radiologist or physician may note when diagnosing spinal stenosis.

What is Congenital Spinal Stenosis?

Congenital spinal stenosis is a form of spinal stenosis that a person is born with. The term "congenital" means that the condition is present at birth. In this case, the individual inherits a smaller than normal spinal canal.

While they may not experience symptoms at a young age, the narrow spinal canal leaves less room for error, making these individuals more susceptible to developing symptoms of spinal stenosis earlier in life, especially if they experience any sort of degenerative changes or trauma to the spine. It's important to note that while congenital spinal stenosis increases the risk, it does not guarantee that the individual will develop symptomatic spinal stenosis.

Schedule an Appointment Today

Whether you’re on the path to recovery or striving for injury prevention, our expert team is here to support you every step of the way. Contact us today to schedule your personalized session and take the first step towards a healthier, pain-free life. Don’t miss out on the opportunity to embrace a brighter, more active future with us!

Address: 3534 Bee Caves Rd. #110, West Lake Hills, TX, United States, Texas
Phone: 512-215-4277
Email: info@therapyandpilates.com

About CORE Therapy and Pilates

At our physical therapy clinic in West Lake Hills, Texas, we stand out as a trailblazer in holistic healthcare. With a unique blend of Physical Therapy, Pilates, and GYROTONIC® care, we’re committed to helping you recover from injuries and prevent them from happening in the first place. We prioritize your overall well-being, offering a comprehensive approach that sets us apart.

Disclaimer: Prior to commencing any new fitness regimen, consulting with professionals like Cheryl and Stephen is recommended to ensure that exercises align with your individual needs and objectives.

What exactly is the Duorest Ergonomic Chair?

This state-of-the-art seating solution from Ergospace is revolutionizing the way we view comfort and ergonomics in the workplace. Its innovative design, coupled with numerous health and productivity benefits, has put it at the forefront of office furniture.

The Duorest Chair is not your average office chair. Ergospace has incorporated unique, patented technology that delivers a seating experience like no other. With adjustable dual backrests designed to move independently, they support the natural curve of the spine, reducing the strain on your back muscles. Its unique 3D movement design allows the chair to adapt to your posture, providing personalized support and promoting an optimal seating position.

Why should you consider using the Duorest Chair?

The answer is straightforward: it offers a blend of unprecedented comfort and support that promotes healthier work habits. Today's office jobs entail sitting for long hours, which can result in poor posture, back and neck pain, and a host of other health issues. The Duorest chair is specifically designed to mitigate these problems.

What are the benefits of using this ergonomic chair at the office?

One of the significant benefits of using the Duorest Ergonomic Chair in the office is that it dramatically enhances comfort. The adjustable dual backrests alleviate pressure on the spine, reducing fatigue and discomfort. In addition, the 3D movement design encourages you to change positions often, preventing the stiffness associated with prolonged sitting.

But the advantages do not stop at comfort. This chair is also a boon for productivity. Research indicates that discomfort from poor ergonomics can distract you and decrease your work performance. By offering superior comfort and support, the Duorest chair allows you to focus better on your work.

Are ergonomic chairs really worth it?

Absolutely. The benefits of ergonomics go far beyond immediate comfort. Regular use of an ergonomic chair can help prevent long-term health problems associated with poor posture and sedentary behavior, like musculoskeletal disorders. Moreover, the cost of ergonomic chairs is often offset by the potential increase in productivity and reduction in healthcare costs.

Does an ergonomic chair help with back pain?

The Duorest Chair's ergonomic design can indeed help with back pain. It encourages a correct sitting posture by supporting the natural curve of your spine, which can significantly alleviate back strain. Furthermore, the chair's dynamic movement encourages periodic posture changes, which can prevent the muscle stiffness and soreness associated with prolonged sitting.

Does an ergonomic chair help with neck pain and headaches?

Similarly, the chair can help with neck pain and headaches. An adjustable headrest supports your neck and head, maintaining a healthy alignment with your spine. This can prevent the tension and strain that often lead to neck pain and headaches. The headrest is also designed to reduce eye strain, a common cause of headaches in the office environment.

What is the price range for duorest chairs compared to other ergonomic chairs?

When it comes to the price range, the Duorest ergonomic chairs might seem more expensive than traditional office chairs at first glance. However, considering their significant health and productivity benefits, they offer excellent value for money. The cost of Duorest chairs varies depending on the specific model and features, but typically, they fall within a mid- to high-end price range compared to other ergonomic chairs.

Why are ergonomic chairs so expensive?

Ergonomic chairs are often more expensive than traditional office chairs due to the extensive research, design, and high-quality materials that go into their construction. They're not just made to fill a space; they're crafted with a keen understanding of human anatomy and the science of ergonomics. This specialized design allows them to provide superior support and adjustability, ensuring a personalized fit for each user. Moreover, the high-quality materials used in these chairs are meant to ensure durability, meaning these chairs often last much longer than standard office chairs.

Are ergonomic chairs better than office chairs?

Ergonomic chairs are a type of office chair, but they incorporate special features to promote comfort, proper posture, and overall well-being. Traditional office chairs may lack these specific features, which can lead to discomfort or even long-term health problems with extensive use. So, in terms of promoting health and productivity, ergonomic chairs are generally considered better than standard office chairs.

What is the difference between an orthopedic and an ergonomic chair?

While both types of chairs aim to provide comfort and support, there is a key difference between orthopedic and ergonomic chairs. Orthopedic chairs are designed specifically to address the needs of individuals with existing health conditions like back pain or arthritis, conforming to the body to relieve pressure on key points.

On the other hand, ergonomic chairs are designed with the goal of preventing health issues related to poor posture and extended periods of sitting. They are made to support the body's natural alignment, reduce strain, and encourage movement. While an orthopedic chair can be ergonomic, not all ergonomic chairs are orthopedic, as they do not necessarily target specific health conditions.

Are ergonomic chairs good for posture?

Absolutely! One of the primary goals of an ergonomic chair is to support good posture. Unlike traditional chairs, ergonomic chairs are adjustable in multiple ways, including seat height, backrest angle, and armrest position. These adjustments allow the chair to fit the user's body precisely, encouraging a sitting posture that maintains the natural curve of the spine. Regular use of an ergonomic chair can help prevent the slouching habit and other poor posture issues associated with long-term sitting.

Conclusion

The Duorest Ergonomic Chair from Ergospace is more than a chair; it's a comprehensive solution to the comfort and health issues that plague the modern workspace. Its innovative design and undeniable benefits make it an excellent investment for anyone seeking to enhance their office experience and promote a healthier active lifestyle. After all, your health and comfort are priceless.

Check out our blog to learn more about the Swopper chair and how it strengthens your core while sitting on it…

See what the National Institute of Health says about ergonomic chairs by clicking HERE.

Ready to purchase your ergonomic chair? Visit www.ergospacestore.com to get your Duorest chair from Ergospace and use coupon code CORE to save $50.

Local to Austin / West Lake Hills, Texas? Stop by the studio to try it out. See if you like it before you buy it.

What is the pelvic floor?

The pelvic floor is a complex network of muscles, ligaments, and connective tissues that provide support for the pelvic organs, including the bladder, uterus, and rectum. These muscles form a sling-like structure that stretches from the pubic bone to the tailbone and from one sitting bone to the other.

The pelvic floor muscles play a crucial role in maintaining continence, supporting the pelvic organs, and facilitating sexual function. They help control the release of urine and feces by tightening and relaxing in response to nerve signals from the brain. Additionally, they help stabilize the pelvis during movement and provide support for the uterus during pregnancy.

Weakness or dysfunction of the pelvic floor muscles can lead to a variety of issues, including urinary and fecal incontinence, pelvic organ prolapse, and sexual dysfunction. These problems are more common in women, especially during and after pregnancy, but can affect people of all genders and ages.

Exercises to strengthen the pelvic floor, such as Kegels, can help prevent and alleviate pelvic floor problems. In some cases, pelvic floor physical therapy or surgery may be necessary to treat more severe cases of pelvic floor dysfunction.

Could you explain how to do Kegels. What is the most basic guide you can give me?

I like to explain the pelvic floor as the bottom of the core muscles. The diaphragm would be the top, the abdominals would be the front, and the lumbar multifidus would be the back of the core. The pelvic floor is a sling of muscles under the pelvis, and the goal is to lift the sling. Kegels can be performed sitting, standing, lying down, and with dynamic movements, but should be practiced sitting and lying on your back first. Once your awareness of the pelvic floor's strength improves, you can think about doing it in all of your daily positions.

Do I need any special gear to do Kegels? For example, a yoga mat or special shoes? 

No equipment is needed to perform a Kegel, but there are a few things that can help provide feedback to know if it is working or not. One of the things that I work on with my patients to improve pelvic floor strength and awareness is to have them sit on a blood pressure cuff, which we are going to call the Joey cuff. 

1. Sit on a firm chair with the Joey cuff under the pelvis between the sits bones, or ischial tuberosities.
2. Give the bulb on the end of the cord a few pumps until you feel the Joey cuff lift into your pelvic floor sling. 
3. Check the reading on the little glass piece and rock back and forth; notice the needle on the gauge swinging in a large direction up and down.
4. Sit still, find a good, tall sitting position, and raise your pelvic floor.
5. As you lift the pelvic floor, you should see the needle on the instrument pop up about 2-4 millimeters of mercury, a small movement on the gauge.

What type of backpack is best for your back?

When thinking about the best backpack for back pain, the backpack weight would be healthy and standard when it is 10% to 15% of body weight. 

There is no "best" backpack. Each one would be different for each person depending on several factors such as preference, medical history, fitness level, injury history, and function needed for the backpack. For example, a backpack intended for hiking versus the office would have different features and compartments based on the needs of the user.

However, an ergonomic backpack should have certain features. The "best" backpack would be one with adjustable shoulder straps, a padded back panel, a chest strap, and hip belts. Several brands have these features. Examples of these brands include but certainly are not limited to: North Face, OGIO, CALPAK, Osprey, and several more.

Are backpacks good for back pain?

Backpacks are intended to prevent back pain, but they must be worn correctly to ensure this. Most people wear the backpack too low, and the straps are loose and flimsy. Once you learn how to adjust your backpack for optimal fit, you will be able to tell the difference when it is set up wrong. 

What is the best bag to avoid back pain?

A bag that does not require asymmetrical carrying would help avoid back pain. This also has contributions from the weight of the backpack and the distribution of items in the bag. A backpack or belt bag, also known as a fanny pack, would be an example of a bag that does not require unilateral carrying. However, the belt bag would need to be worn around the hips to avoid unilateral, asymmetric carrying.

Can backpacks cause lower back pain?

Backpacks can cause or contribute to low back pain if they are worn incorrectly. (*See "How do you use a backpack for lower back pain?)

What backpacks are physical therapist-approved?

Backpacks with adjustable straps, padded back support, waist, and chest straps give you the most options to get a proper fit. 

How do you use a backpack for lower back pain? 

A backpack is best used in a certain way to prevent back pain. This can be achieved by following the instructions listed below:

1. Balancing the weight of the backpack in different parts of the backpack.

For example, this can mean not placing everything in the main compartment and using other compartments for smaller items. This can help avoid everything being condensed to the bottom of the bag. This ensures a more even distribution of weight across the back.

2. Lifting your backpack with your legs.

You often hear, "Lift with your legs, not your back!" This concept applies here as well.

3. Put the backpack on a table at waist level before putting it on.

This can help avoid lifting and twisting your back when putting on a heavy backpack. This also helps avoid having to lift the heavy backpack from the floor.

4. The shoulder strap should be firm and adequately fastened.

This keeps the backpack from sagging below waist level and reduces pressure on the low back.

5. Use both shoulder straps on the backpack to prevent possible pain and/or injury.

This prevents unilateral carrying of the bag and more evenly distributes the weight of the backpack.

The backpack is designed to be worn on both shoulders to ensure even weight distribution.

6. Appropriate size of shoulder straps

For example, if the shoulder straps are too thin, this may be uncomfortable on the shoulders. They also may not be strong enough to support the weight of the contents of the backpack.

7. The backpack is best placed in the lower part of the back, near waist level.

This helps avoid excessive lumbar lordosis and/or thoracic kyphosis. Excessive lumbar lordosis could be a cause for back pain in the first place, and we want to make sure the backpack is not contributing to this poor posture. 

8. A full backpack should not weigh more than 15 percent of the user’s body weight.

A heavier load may be too much if the backpack is to be worn a significant amount throughout the day.

9. A backpack should not rest higher than the shoulders. 

This can make the weight of the backpack more unevenly distributed.

What is an ergonomic backpack?

Similar to an ergonomic desk setup, an ergonomic backpack is designed to help the user maintain good posture when used correctly. For example, the backpack is best placed in the middle of the back near waist level to avoid excessive thoracic kyphosis or lumbar lordosis.

In summary, a backpack that is too heavy or improperly worn can contribute to back pain. However, backpacks can be good for back pain because they provide support if they are fitted well and worn properly.

When choosing a backpack that is good for your back, here are a few key factors to consider:

1. Look for those that come with adjustable and padded straps. This will provide cushioning, minimize pressure on your shoulders, and ensure that the weight of the backpack is evenly distributed along your shoulders and back.
2. Look for a backpack with the proper size and weight. Choose a size and weight that are appropriate for your needs and body type so that it doesn't put extra strain on your back.
3. Look for a backpack that comes with good back support. Some backpacks include features such as a frame or a molded back panel that help provide extra stability for your back.
4. Preferably, choose a backpack with either a waist strap or a chest strap. These can also help distribute the weight more evenly across your body.
5. Try it on before buying it. Wear it snugly against your back, and make sure it feels comfortable and that the straps adjust properly to your body.

The best backpack for your back is one that fits well, distributes the weight of the contents evenly, and is comfortable to wear. Also, it's always a good idea to consult with a healthcare professional if you have ongoing back pain or other concerns.

Call 512-215-4227 to learn how our physical therapist can help. 

Learn more about the best backpack for back pain at Wellandgood.com.

Read our blog on how to handle luggage while traveling here.

SOURCES:

1. Javadivala Z, Allahverdipour H, Dianat I, Bazargan M. Awareness of Parents about Characteristics of a Healthy School Backpack. Health Promot Perspect. 2012 Dec 28;2(2):166-72. doi: 10.5681/hpp.2012.019. PMID: 24688930; PMCID: PMC3963637.)

1. Hardie R, Haskew R, Harris J, Hughes G. The effects of bag style on muscle activity of the trapezius, erector spinae and latissimus dorsi during walking in female university students. J Hum Kinet. 2015 Apr 7;45:39-47. doi: 10.1515/hukin-2015-0005. PMID: 25964808; PMCID: PMC4415842.