12 TIPS TO HELP WITH LOWER BACK PAIN…

Lower Back Pain is particularly common, although it can be felt anywhere along the spine, from the neck down to the hips. In most cases the pain is not caused by anything serious and will usually get better over time. But in some cases it can become chronic and interferes with your normal life.

As I have written recently my scan showed that I have arthritis in both my sacroiliac joints and also degenerative discs and arthritis in my lower back. Sciatica is a term that describes symptoms of pain, numbness, and/or weakness that radiate along the sciatic nerve from the lower back to the buttocks and leg. The medical term for sciatica is lumbar radiculopathy. Sciatica symptoms are typically felt on only one side of the body, although unfortunately for me both my sciatic nerves are full of arthritis but the pain is more one sided and the steroid injection I had into it recently has really helped.

About 80% of us will experience lower back pain at some point in our lives. Here are some tips on how to manage your lower back pain.

1.Eat healthy so you keep your body weight within a healthy range, which I am pleased to say I do this.

2.Getting regular exercise is a must to keep your back muscles fit and flexible, but if you are like me and unable to go to a gym or even a swimming pool due to previous spinal surgeries then the best option is to go for a regular walk. I try to manage between 5000-7000 steps every day. If I do go over that I find I suffer from it so it’s pacing myself. However, if I manage the right amount I feel lots better for it.

3.Using hot or cold compression packs for short-term relief can help. You can buy these from a pharmacy, or a hot water bottle or a bag of frozen vegetables wrapped in a cloth or towel will work just as well. I could not honestly manage without my small electric heat pad during the winter months which I use endless times during the day. Ice has never worked for me but works well for other sufferers.

4. Hand reflexology is also brilliant as a relief from the new stresses technology has placed on our hands. For lower back pain, in particular, press the point where the centre of your hand joins your wrist and stimulate it. Always take medical advice if you don’t know what the problem is. This is a perfect antidote to a backache caused by sitting at a computer for too long. Follow the basic steps seen below while working on these points

5. Do not sit or lie down for long periods – even if moving hurts, it’s not harmful and can help you get better faster.

6. Invest in a Sciatic Pain Relief Cushion. I couldn’t manage going out in my car or working at my desk without my sciatica cushion which I have written about before. The Sciatic Pain Relief Cushion is simple to use. Safe and easy to apply regularly to give sciatica pain relief. When sciatica strikes the simplest things in life can be the hardest things to do.

7. Standing incorrectly I suppose is an obvious one but they say that if you can avoid leaning while standing (against a wall or similar) and do not stand on one leg as this can create muscle imbalances.

8. Sitting at your computer is a very important one. They say its because you have to lean forward or stretch out with your arms, both of which can cause back ache. To stop this happening they recommend that you set your keyboard so you rest your arms on the desk to use it, and your screen so that your head is straight when you look at it. I posted an article in June this year from Nichola Adams MSc Health Ergonomics of Founder of Inspired Ergonomics – on Experts 10 Tips For Businesses & Workers To Transition Out Of Lockdown As Some Offices Reopen, which has great tips for sitting at your computer.

9. Use proper techniques for lifting (lift with your legs rather than your back).

10. Low vitamin D levels was quite a shock for me as I haven’t once been told to take any form of supplement for my back. They say it is because deficiencies in the sunshine vitamin D are now strongly linked to back pain which they say is because insufficient vitamin D makes surfaces on your spine soft and spongy, which then irritates the nerves. Take a supplement of vitamin D, especially during the winter months. Recently, the Metro wrote Mr Hancock said that the Government is ‘increasing its public health messaging around vitamin D amid growing evidence that it could help fight Covid-19’.

11. Rest, and get enough sleep every day if you can. I have a rest every afternoon and now find if I miss it I definitely have more pain. Forty winks as they say is enough or just lying flat and reading can give your muscles time to relax then recharge.

12. Wearing proper footwear is another essential thing for me and should be for anyone suffering from lower back pain. If I don’t wear my Joya Shoes I find the pain comes back much quicker even during my walk as ordinary soles pick up every stone and lump in the ground whereas the Joya Shoes support your ankle and it has such a deep sole you feel like your floating. Joya Shoes explain ‘support the natural movement process and encourage active walking. Joya shoes also promote healthy posture, which provides relief to the back and joints and can also reduce and prevent back and joint pain.’