A body is complex and compound with many moving parts. These parts or segments do not move individually. It all moves together as a unit.

Before listing activities that cause pain and discomfort, we as professionals in movement would like to recommend that you consider the following:

Biomechanics of the Spine

The spine is a multi-articular system controlled by the muscles which support the head and trunk during posture and movements. It also encloses and protects the spinal cord, nerve roots and cervical level, vertebral arteries.

Close your eyes for five seconds – imagine your body as the tower (your spine) and all the building blocks (the vertebrae onto one another) that make it up.

Lower back pain is commonly caused by muscle spasms, a strain or tear in the muscles and ligaments. This can happen after bending, lifting or carrying heavy objects. It can also occur after sitting or driving in a hunched position.

Upper back pain is commonly caused by poor posture due to weak or injured muscles. Upper back pain can also occur due to accidents, overuse and sport injuries.

Back Pain Treatment

Chill It, Then HEAT things up:

Ice is the best in the first 24-48 hours after an injury because it reduces inflammation. Heat things up after 48 hours by using, for example, a Deep Heat warming belt to speed up the healing process.

Keep moving:

Our spines are similar to the rest of our bodies. They are meant to move, so keep moving daily. Once you become more mobile after a back injury, you need to start doing aerobic exercise like swimming, cycling and walking. These activities need to be done in moderation.

Stay strong:

You can avoid or prevent future episodes of back pain by working the muscles that support your lower back, including the back extensors, hip, pelvic and abdominal muscles.


Do not sit with a bad posture at your desk all day. Get up, stretch and move your spine and muscles. A recommendation for a stretching workout would be yoga on a regular basis.


Design your workplace so that you don’t have to hunch forward to see your computer monitor or reach too far for your mouse.

Watch your posture:

Slumping makes it harder for your back to support your weight. You need to be careful of your posture when lifting heavy objects. Keep your back straight and lift from your knees.

Wear low heels ladies:

High heeled shoes cause an anterior rotation of the pelvis which increase the pressure on the joints in the lower back. This can lead to irritation and cause inflammation of the surrounding structures.

Get rid of that bad habit:

Smoking can increase your risk of osteoporosis of the spine and other bone problems. Osteoporosis can in turn lead to comparison fractures of the spine.

Watch your weight:

A good combination of nutrition and exercise is of the utmost importance to keep your weight in a healthy range for your height. Being overweight puts excess stress on your spine.

Conclusion and recommendations

 Take care of your back. It is the “spine” of your body and is very important for effective movement. When you experience back pain, your pharmacist can advise you about self-treatment and suggest the various product available, for example, the  DEEP HEAT® Warming Belt. The DEEP HEAT® Warming Belt has 4 large heat cells which provide up to 12 hours of deep penetrating warmth to relieve muscular aches, pains and tension in the lower back area.

Article written by EPT – The Ultimate Sports Recovery Experts