Back Pain: Learn to Manage

and Prevent It With Rope Flow

Back Pain: Learn to Manage 

and Prevent It With Rope Flow

Back pain is a common topic in healthcare discussions today. Although it is not exactly a disease, consistent pain in your back can serve as a symptom of a medical condition. Sometimes, though, it might just be because you have maintained a bad posture for a long time or have experienced some form of stress.

People with back pain may have sharp or dull sensations that spread slowly from the back to the waist. Back pain is so widespread in the adult population that around 80% of people will feel it at some point in their lives. As you grow older, your risk of having pain in the back increases. 

Physical activity is the best prevention for back pain, and it can also be a treatment option. Once you ensure the pain isn’t caused by some underlying condition and just results from an awkward position or stress – you can use exercises to relieve pain. Flow ropes are an excellent tool for this purpose. Keep reading to learn why.  

Types of Back Pain

First of all, there are 2 main types of back pain you can experience: acute and chronic. It can be felt in different parts of the back, from the lower back to the upper and side regions. 

Acute back pain

Acute back pain happens suddenly, especially after maintaining a bad posture for a long time. The pain might originate from a specific part of your back and spread slowly to other parts. It usually lasts from a few days to a few weeks.

Acute pain is widespread in adults whose daily work schedules involve a lot of mechanical stress. Oil drillers, miners, and drivers are common in this class. Sometimes a rest or light exercise might be enough to resolve the pain.

Chronic back pain

Unlike acute pain, chronic back pain is more severe and lasts for 12 weeks or longer. It develops slowly and spreads through the back to the waist. In severe conditions, chronic back pain can affect how long you can stand or walk without aid. 

Chronic pain is common in adults, especially those with underlying medical conditions affecting the bone and muscles. Severe chronic back pains may radiate to other areas of the body, including the legs or abdomen.

What Causes the Pain?

Problems with the bone and muscle arrangement in the back can cause pain. These problems might put a lot of pressure on the back, straining and stretching beyond the limit.

In most cases, the different causes of back pain include the following:

Bad posture

Bad posture and movements are probably the most common reasons why you would get acute back pain. If you often work with a computer or at a desk, you might often find yourself leaning forward and assuming a hunched sitting position. This position overstretches the muscles and bones in your back and can result in back pain.

Other types of bad posture and movement that can cause back pain include the following:

• Pulling, pushing, or lifting heavy objects

• Bad sleeping postures or sleeping on a bad mattress

• Driving in a hunched position for a long time

• Bending awkwardly for a long time

• Twisting the backbones and muscles

Structural problems

Structural problems directly affect the normal positioning of the backbones and muscles. These problems are mostly the cause of chronic back pain. Some structural issues linked with back pain include the following:

• A ruptured spine disc

• Arthritis in the hips and lower back

• An abnormal curvature of the spine (scoliosis)

• Brittle and porous bones (osteoporosis)

• Fractures

Strains and sprains

Muscle and bone strains in the back can cause both acute and chronic back pain. Subjecting the back to heavy pressure for a long time is considered the primary trigger for strains. People who use heavy machinery and lift heavy objects are most likely to develop back strain.

Strains that primarily cause back pain include the following:

• Muscle spasms and tension

• Damaged disk

• Fractures and falls

• Sudden brute force to the back 

Lack of physical activity

Physical activity helps strengthen the muscles and enhance bone flexibility. A flexible spine is less stiff and can handle tension and stretch forces properly. This helps it adjust better if you ever have to assume an awkward position for a short time. You are likely to develop back pain if you don’t exercise often. 

Other causes of back pain are rare and happen only in a small proportion of the population. These rare causes include cancer, infections of the spine, kidney problems, autoimmune diseases of the bones, and birth deformities of the bones. 

What Does Back Pain Feel Like?

It’s fair to say that every back pain is unique: how you feel it can be completely different from what another person feels. Because the roots of the problem are numerous, each underlying cause manifests differently. 

In many instances, the most common symptoms of back pain are the following:

• Muscles aching, causing difficulty in flexing the back

• Burning or stabbing sensation

• Difficulty in standing upright without pain

• Decreased range of motion

The pain can spread to the waist, legs, and buttocks, depending on the muscles and bones affected. It is normal to feel these symptoms after a long period spent in bad posture or brute trauma to the back.

However, you should consult your doctor immediately if back pain is accompanied by other symptoms like the following:

• Fever

• Unexplained weight loss

• Inflammation on the back

• Frequent urination

• Difficulty urinating

• Numbness of the buttocks, anus, and the genitals

Treatment and Prevention

If there are no immediate complications, back pain usually resolves after a period of rest or after using home remedies. Sometimes, you’ll need medical therapy to relieve pain. Over-the-counter pain medications, engaging in light exercise, and abstaining from strenuous physical activities might be all you need to get back into shape. 

Alternative therapies, like acupuncture and yoga, may also help in some cases. In severe cases, your doctor may recommend prescription drugs, including muscle relaxants and opioids.

Speaking of preventing back pain, activities that help you build muscle strength and flexibility can generally help you with prevention. General healthy lifestyle changes, like maintaining a healthy weight, eating a healthy diet, and quitting smoking, also lower your risks. 

How to relieve back pain?

If you are experiencing the symptoms of back pain for the first time, do not fret. You can do something about it. However, if the pain is still there after 72 hours – seek medical assistance. 

The following tips can help you relieve back pain when it happens:

• Improve your posture immediately – stand upright and walk around;

• Stretch your body to remedy your muscle from sprain and combat fatigue;

• If your pain is caused by tight or uncomfortable clothing such as high-heeled shoes, bras, or a corset, remove them and stretch your body;

• Work your core by stretching the muscles around your abdomen, waist, and back. You can also try strength training workouts as a regular fitness schedule;

• Avoid carrying heavy equipment while training your muscles to recover. Lifting and carrying heavy objects often predisposes you to back pain; 

It’s no secret that physical activity benefits your whole body, especially your back, as it can serve as a prevention and treatment for back pain. One of the effective and fun ways of exercising is rope flow. It can strengthen your back muscles, improve posture, and increase your overall mobility, making you an almost inaccessible target for back pain.

Stop Worrying About Back Pain With Rope Flow

Your best bet in dealing with back pain is by increasing your rate of exercise and physical activity. Physical exercises help you strengthen the bones, ligaments, and muscles of the spine. 

Rope flow is a full-body workout schedule that involves using a rope to improve your muscles' strength and flexibility. Just like any other exercise, it makes your body release endorphins, a natural pain reliever in your body. Frequent endorphin releases combat back pain and help reduce your dependence on pain medications. 

Beyond just pain relief, you can also do more with a flow rope. The movements you do with it directly enhance the range of motion in your back. If you already have back pain, you can start slowly and increase the intensity and range of movement over time. This workout relieves pressure on your spine by strengthening your muscles and enhancing blood circulation.

In addition to that, flow ropes are also effective in helping you prevent back pain. The trick is to make your deep back muscles, hip muscles, and hamstrings strong enough to support your pelvis and spine.

Back pain can negatively affect your quality of life. Using a flow rope helps you enhance your range of movement, strengthen your core and reduce back pain.

An Octomoves flow rope workout schedule puts you ahead in your recovery journey and also gives you a community of like-minded people and coaches to lean on.  

Our Flow ropes are designed to increase your cardiovascular endurance, burn calories and tone the body. Our rope is made from a high-quality material and has been designed to be comfortable to use, allowing you to focus on your workout. We offer free online courses on how to use your rope effectively.

Don't take our word for it.

Monica, Physical Therapist 

I recommend Ropeflowing to those that work or just spend a lot of their time sitting down & slouching - it helps with your shoulder and chest mobility! A lot of people complain about waist and neck pain and it’s usually caused by the stiffened spine in your chest area. A workout with Octomoves is one of the waist to get it loose and moving!

Rope Flow is the best part of my daily routine!