Get Back to Playing: 8 Tips to Reduce Back Pain
by Cherie Yurco
Back pain can rob you of a good night’s sleep and the ability to work, and can make playing an instrument unpleasant. About 20 million Americans visit their doctors each year because of back pain. There are many causes, from strained muscles and ligaments to improper lifting. In many cases, back pain will go away on its own. In other cases, the pain lingers for months.
You may be in the habit of popping mild, over-the-counter pain relievers and carrying on. However, this is not a wise long-term solution. It is important to visit your physician to check that there is no serious underlying cause to your pain. In addition, chiropractors and osteopathic physicians can use manipulation to ease back pain.
If you are experiencing back pain when playing your instrument, you may want to take a close look at your playing position. Are you sitting properly and holding your instrument in a way that doesn’t strain your back? If you are not sure, have a music teacher check your form. If you don’t know a teacher for your instrument, visit your local music store and ask them to recommend someone. To the right are some other suggestions for easing back pain.
Heat it up.
Try heat lamps, pads, and warm baths. One study by researchers from the University of Medicine and Dentistry at New Jersey Medical Center showed that continuous (eight-hours per day) application of low-level heat eased acute back pain better than nonprescription pain relievers.
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Cool it down.
For severe pain cold may reduce pain and swelling, plus ease pain by numbing the affected nerves. However, some doctors say that prolonged use of cold could cause stiffness and that cold is best applied in the first 24 to 48 hours after the pain starts and then switched to heat. Other doctors recommend alternating warm and cool therapies.
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Get fit.
Being overweight puts added strain on your back and spine. Regular physical exercise improves overall back health and increases your body’s production of endorphins, which are natural pain relievers. People who perform exercises to strengthen the back and abdominal muscles suffer fewer back injuries and heal quicker.
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Move it.
If your back pain is severe, you may be tempted to stay still for long periods of time, but that is not the best thing to do. Instead, move gently. Your doctor may be able to recommend some simple exercises and stretches. Avoid sitting at the computer or practicing your instrument for long periods of time. Get up, stretch, and walk around every half-hour or so.
Rub it down.
Massage can help relax tight, painful back muscles and relieve stress at the same time. Some studies have even shown that it increases the levels of pain-relieving hormones such as serotonin and dopamine in the body. Ask your doctor to recommend a massage therapist with experience working with your type of back pain.
Take it easy.
Stress heightens feelings of pain and discomfort. It also causes tension in our muscles, which leads to greater risk of injury. Find a way to reduce tension in your life and make it a part of your daily routine.
Put it out.
Smoking makes it more difficult for your body’s tissues to get enough oxygen. This can cause the disks in your spine to degenerate and can also weaken the ligaments that support your spine.
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Stabilize it.
For some people, back pain can be eased with corsets and braces, typically worn under your clothing. They will temporarily reduce pressure on the discs, provide back support, and keep the spine stable during healing.
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