In our clinics, we see a wide range of patients with all manner of pain and injury – however a large part of our work is centred on dealing with low back pain. Here are some simple tips on overcoming and preventing back pain that will help keep you in good shape and pain free:
Use it or Lose it :
This is one of the oldest sayings in health and fitness but relates very well to back pain – especially in regards to maintaining movement in your back. It is suggested that every day you do a variety of mobility exercises that move your back through a full range e.g. lie on your back and pull your knees to your chest 10 times, then with your knees at 90 degrees rolling them side to side for 10 reps each side, and finally roll onto your tummy and push up from your hands, leaving your pelvis on the bed 2 x 10 reps – these simple movements help keep your back moving– if there is any pain when doing these movements make sure you check with your Physiotherapy before continuing.
Don’t rest too much with a back injury:
This is a difficult one because many people feel that if they have hurt their back they need to stop moving totally and lie in bed for days on end until the pain settles – whilst this may be the best course of action for a small number of back pain patients – the overwhelming majority of research supports getting moving as soon as possible post injury – be this via swimming, walking, clinical pilates or a range of Physio designed exercises, or all of the above!
One of the best ways to improve back pain and prevent it in the first place is to keep physically fit – the greater your aerobic fitness the better oxygen delivery to your muscles, the less sensitive you are to pain responses in your back and the better you feel generally – so get out these and move at least 30-40 mins every other day – you will feel great and help your back at the same time.
Don’t stay in the same position for more than 30 mins:
If you spend most of your day sitting in an office chair or driving a car then you are a great risk of getting a stiff and painful back – as I said before the joints in your back love to move and the more they move the healthier they are. Get up and stretch, take a walk or at least move your body position every 30 mins – your back will thank you for it.
This article originally appeared on LinkedIn & written by Joanna Tan.