As an executive mum, your day is often packed with back-to-back meetings, managing a demanding career, and keeping up with family responsibilities. With so much on your plate, experiencing sudden back pain during certain movements can feel like a frustrating setback. Whether it’s bending down to pick up your child or twisting to grab something off your desk, unexpected pain can leave you wondering, What just happened? In this blog lets discuss why this occurs and what you can do about it.
Here are some common reasons why sudden back pain can happen:
Muscle Strain or Spasm:
Quick, jerky movements or lifting objects improperly can strain your back muscles. These small but sudden tears or overuse of the muscles can lead to spasms, making even minor movements painful.
Joint Dysfunction: Your spine is supported by small joints called facet joints. Sometimes, improper posture or repetitive stress can irritate these joints, leading to sharp pain when twisting or bending.
Nerve Irritation: A pinched or compressed nerve—often caused by conditions like a herniated disc or spinal stenosis can cause sudden shooting pain that radiates to the back, legs, or even shoulders.
Poor Posture and Movement Patterns: Hours spent sitting at your desk or slouching over your phone can weaken your back muscles and lead to poor movement mechanics, making you more susceptible to pain during everyday activities.
Lack of Core Stability: Your core muscles play a key role in stabilizing your spine. Weak core muscles can leave your back vulnerable to sudden strain or misalignment during activities like lifting or reaching.
Watch this video to learn 'How to Engage Your Core While Sitting: 4 Simple Tips for Better Posture'
Here are 4 easy tips on how to manage and prevent sudden back pain:
Pause and Rest: If you experience sudden pain, avoid pushing through it. Take a moment to rest and assess your movement patterns.
Mind Your Posture: Whether you are at your desk or carrying your child, maintain proper posture to reduce strain on your back. Use lumbar support in your chair and keep your feet flat on the floor while sitting.
Warm Up Before Activity: Engage in light stretches or movements to prepare your back and core for tasks that involve bending, twisting, or lifting.
Strengthen Your Core: Incorporate core-strengthening exercises into your routine to provide better support for your spine.
Sudden back pain during certain movements is not uncommon, especially for busy executive mums balancing career and home life. By understanding the potential causes and making small but impactful changes to your posture, movement habits, and core strength, you can protect your back and minimise these painful interruptions. Remember, taking care of your body is essential for keeping up with your demanding lifestyle.
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