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If you suffer from back pain, you will know how frustrating it can be to have to cancel plans or events because your back is flaring up. Whether this pain comes from an old injury, a condition such as scoliosis or another reason, managing it daily is a crucial part of being able to fulfil your achievements and live life to the fullest.

While you should consult a doctor for prescribed pain medication if necessary, managing your pain day-to-day is about more than medication. Medication might be vital to help you, but there are additional activities and remedies you can use to supplement these medications for long term relief. 

Let’s take a look at three natural remedies to incorporate into your daily routine.

CBD products have skyrocketed into the mainstream in the past five years. CBD, short for cannabidiol, is a natural relaxing agent that is legal in many countries around the world. Without producing any kind of “high” effect, CBD is said to relax anxiety, help depression, and most importantly, alleviate pain. 

  1. CBD Products

Helpful CBD products include…

  • CBD creams, including skincare and muscle rubs.
  • CBD tablets that can be taken with daily supplements.
  • CBD gummies U.K. that are delicious and easy to munch on throughout the day.

If you are unsure about how CBD would work for your back pain, why not try it out and see for yourself? Thousands of people around the world have found effective pain relief using CBD!

  1. More Movement

Having back pain often prevents us from doing as much exercise or movement as we want to do. If your doctor or physiotherapist has recommended rest, it is important to adhere to those instructions. If you have a sore back day-to-day and are not on rest orders, however, it is very useful to move more often. Our bodies are designed to move in fluid motion, and many of us don’t fulfil that design due to desk jobs and other commitments! 

If you are worried about doing hard exercise with back pain, here are a few non-aggressive exercises that build muscle strength without too much joint or skeleton pressure.

  • Swimming. Swimming is a fantastic form of exercise that builds strength and cardiovascular fitness, without requiring any joint pressure. Plus, it’s super relaxing. What more could you want?
  • Yoga. Gentle yoga practice focuses on breathing, core strength and stretching out our muscles and joints.
  1. Self-Massage

Self-massage is a great way to take your back pain into your own hands. There are different ways to massage your own back, including:

  • Using a foam roller. Foam rollers are a perfect way to align your spine and massage those tight back muscles every morning or evening.
  • A yoga bolster. Yoga Bolsters are like softer versions of foam rollers, helping to soothe aching muscles.
  • Massaging your own neck and shoulders. The parts of your back you can easily reach can be massaged with soothing balms for immediate muscle relaxation.

Use this guide to help you achieve a pain-free back every day, so you can get on with the things that matter to you!

Photo by Karolina Grabowska on Pexels.com
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It’s hard to think about any negatives or drawbacks when it comes to exercising. After all, it’s recommended that adults get at least 150 minutes of activity each week to maintain good health. And, of course, we would never tell anyone not to exercise. It should be a part of your daily routine. There are countless benefits to physical activity, so make sure you’re doing something that works for you.

But, not all exercises are created equally. If you have a bad back, certain types of workouts or even individual moves could be contributing to your pain. 

We’ve talked before about some of the best exercises for those with a bad back. But, what about the worst? Could you be exacerbating your back pain with the exercises you’re doing each day? 

Let’s take a look at some specific moves you should be avoiding if you want to stop back pain before it starts.


Sit-ups are one of the most classic exercises you can do. While they might be good for your abs, they are incredibly hard on your back. They put a lot of pressure on your discs, which can create excess pain for even the healthiest of individuals. Plus, they only work about 20% of your abdominal muscles. You’re better off trying a different ab exercise.


Squats are great for your glutes and can help to strengthen your legs. But, they can be hard on your back, especially when they’re done with improper form. Until you’re sure you’re doing squats the right way, opt for wall sits that will support your back as you try to strengthen your glutes and legs. 


Most people know that running can be hard on your feet and knees, but it can also cause a lot of damage to your back. It’s the pounding of your feet, especially on pavement, that creates pressure on your discs and could even cause them to become inflamed or “slip”. If the pain becomes too bad, you might need to see an experienced professional, like Dr Ian Edwards Chiropractor

Jumping Rope

Jumping rope is a great way to get a quick cardiovascular workout in. Plus, it’s a lot of fun, so it can break up the boringness of traditional workout routines and help you to feel like a child again. 

But, once you’ve finished your workout, you probably won’t be feeling very childlike with serious back pain. 

Like running, jumping rope puts a lot of pressure on your back, every time your feet hit the ground. It’s a harsh exercise that might be fun in the moment but could leave you in a lot of pain in the days that follow. 

While you don’t need to avoid these exercises completely, keep them in mind if you tend to struggle with back pain. By finding alternatives or only doing them periodically, you can manage your pain and work on strengthening your back, rather than causing it to hurt. Focus on the exercises that are actually good for your back, and you can put together a fitness routine that will leave you feeling great.

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According to an article in The Daily Mail an ergonomic foot rest has been hailed as a revelation for easing back pain while working from home, or anywhere else for that matter.

It has over 2,200 great reviews with customers raving on how brilliant it is. The Huanuo Foot Rest is available from Amazon at the moment with £10.50 off the RRP now at £25.49 – I’ve just ordered mine.

I have always had a small foot stool under my desk upstairs but this one is adjustable which I think would be much better and one I could use downstairs as well. It says that the Ergonomic foot rest can improve your posture and blood circulation by holding your feet and legs up, which makes you feel more comfortable. Relaxing your legs and back when you work in the office or at home, even when you are playing game. Not only can footstools correct sitting posture but also help relieve discomfort in the shoulder or intervertebral disc area.

The height can be adjusted manually in 2 different positions: 10.5 cm / 15.2 cm (connect two foot cushions with Velcro). It’s easy to find the perfect position to meet your needs. You can also move the footrest cushion under your knees or ankles when you sit on the floor or lie down. The underside with high-quality silicone can not only prevent it slipping, but it also has gentle massage function. The pillowcase can be easily removed for cleaning and reusing. The zipper is located on the side of the mat.

The filler is made of high-density memory cotton with excellent elasticity that fits into the soles of your feet and supports them at the same time. The size of the entire product is 43.2 * 28.7 * 15.2cm  

As one reviewer put on Amazon“I normally use a tilted plastic flat footrest at work.
This one is way more comfortable and doesn’t make noises all the time and fits under my home desk better. Has allowed me to get better posture, and reduced back pain in just a few days.
I’m getting one of these for my real office when I go back.