Here is a great infographic from Develop Good Habits which I found on Pinterest and which explains in simple terms a seven-step process on how to develop the practice of deep breathing on a daily basis, something I think we could all benefit from during this COVID-19 outbreak.


The most common type of back pain that people suffer from is often acute back pain. This is pain that’s severe and happens out of nowhere, or at least it seems that way. In reality, there’s often a trigger that caused the pain, and you’ll be able to remedy the problem once you figure out what it is.

Chronic back pain, however, is recurrent and can last for weeks or months, and sometimes even longer. It’s usually related to diseases such as osteoporosis, degenerative disc disease, etc. The severity of your back pain usually dictates whether you’ll see a doctor or not. Most people with mild back pain, tend to just wait things out and rest. While this is understandable, if the pain is nagging and doesn’t go away, you must see a doctor as soon as possible so that any possible problems can be treated in the early stages, before it turns into some chronic.


If you have sudden onset back pain, this could be due to an injury or a fall, or a strain. In some cases, the pain may only show up a day after the event, so you may have forgotten about it.

For example, if you strained your back while moving the couch, your lower back may start to throb or hurt a day later. By then you may have forgotten about the couch and be wondering why your back hurts. So, you’ll need to think back.

This is just one example. Working out at the gym, braking suddenly while driving, or even bumps to the back can cause back pain. In these cases, some pain killers and rest will suffice.

Usually, lifting heavy objects or twisting your trunk may cause sudden onset back pain. The facet joints get temporarily out of alignment and this will cause the joint to get inflamed. The surrounding soft tissues and muscles will get swollen and hurt. You may need to see a doctor.


Another type of back pain is one that starts gradually. Sciatica is one such issue. If you have pain that’s located between your lower back and glutes, you might be suffering from ankylosing spondylitis. Pregnant women whose backs are strained will also display similar symptoms.

Another serious gradual onset of back pain arises when there is inflammation in the sacroiliac joints. In cases like these, you must see a doctor. Numbness around your back and buttocks, loss of bladder control, pain during bowel movements, etc. are all signs of back issues that require professional medical attention.


With these types of back pain, it may seem like there’s no cause. The pain may come and go away. It’s episodic, recurrent and not as severe as acute back pain.

Usually, chronic back pain arises due to poor posture that takes a toll on the joints and muscles over time. Correcting your posture will remedy the problem. It could also be due to ageing, where your joints suffer wear and tear.

If the pain is persistent or worsens, there may be inflammation. It’ll be best to see a doctor.

These are the 3 types of back pain that generally affect most people. What you really need to know is that when assessing your pain, you must be honest with yourself. If the pain is getting worse, do not bury your head in the sand and expect it to go away. Keep a diary so you can explain in detail about your pain should you need to see a GP.


There are several methods of treating back pain. There are non-steroidal anti-inflammatory drugs (NSAIDs) which help to reduce prostaglandins and deter the COX enzymes… and we also have holistic methods such as acupuncture which works for many, but has no effect on some. I have written about the four I have listed before but not in one post and with us all being at home so much at the moment we have to be careful with our posture to avoid aggravating our spines.

The truth of the matter is that we’re all individuals and no two people are alike. What works for some may not work for another. One man’s meat is another man’s poison, so to speak. This is especially applicable to holistic methods such as physiotherapy.

These methods take time to work, but when you do find one that works for you, the relief you get can be immense. It’s all a matter of patience and finding one that yields results.
Strong medication such as pain killers and NSAIDs can have side effects. Surgery is expensive and has risks. In fact, the thought of surgery alone is enough to make most people’s hearts skip a beat.

It’s best to try the holistic methods first and see how they work for you. In this article, we’ll look at 4 different types of physiotherapy that you can use to alleviate your back pain. Not all may work for you, but you’ll definitely find at least one that helps bring you relief.


This method will require you to place an ice pack on the area that’s affected. Always remember to place a towel on the affected part before placing the ice pack on it. Do not ice the area for more than 20 minutes.
Cold treatment will help to numb the swollen tissues and reduce the pain. It’ll also interrupt the pain messages because the nerve impulses are affected by the cold. Muscle spasms will decrease and any swelling and inflammation will subside to some degree… and this will bring relief.


Acupressure is a method of massage where pressure is applied on specific points of the body known as acupoints. This is a Chinese method of holistic treatment and while it has drawn scepticism, many people have benefitted from it.
The theory states that by manipulating the acupoints, the energy in your body can flow freely, and this will aid in healing. You’ll have to try it to know if it works for you.


Similar to acupressure, but instead of fingers massaging you, slim needles are inserted into the acupoints to stimulate and relax the muscles in the area at the same time.
The life force (qi) will flow freely, and you’ll feel better. Millions of people have reported positive results by using acupuncture to treat back pain and migraines. It’s worth a try.


Similar to cold treatment, but you’re using heat this time. It may seem strange that heat works too. After all, unlike ice which numbs the area, won’t heat aggravate it?
Not really. When you place heat on the affected area, the soft tissues will relax and become less stiff. So, there will be more flexible and you’ll be able to move more easily. The heat will also dilate the blood vessels which will help to improve blood circulation.

Your back will feel much better when fresh oxygenated blood that’s rich in nutrients flows around it and aids in healing. Do note that you shouldn’t apply heat therapy to a back injury that’s less than four days old. Only give these 4 methods a try after you have checked with your GP first.



So this weekend our adult children decided we need to self isolate even before the government made it a requirement for the over 70’s. They felt that because there Dad is 79 years young, that he must be in the high risk category. As for me, although 13 years his junior they feel that due to all the drugs I am on that this alone must mean I have a slightly lower immune system. And now the PM has suggested the over 70’s isolate as best we can anyway.

My daughter had an appointment at her heart consultant this morning ( she has a heart condition) which I insisted she still went to which meant I would drive over to her and look after my 7 month old granddaughter while she went to the hospital. I’d only been there for about an hour and she had already texted about three times to remind me to keep washing my hands and to do the 10 second breath test.

After Boris Johnson said “people in the UK should avoid “non-essential” travel and contact with others to curb coronavirus and people over the age of 70 and those with certain health conditions should consider the advice “particularly important”. We knew contact with our family should really be when we are out for a walk and not personal contact anymore which really did pull at my heart strings, but health has to come first.

We are so lucky to have this sort of love and care from our children but it does make you wonder how other isolated loved ones will cope. A GP that had just recovered from COVID 19 was being interviewed by Pierce this morning and I had to totally agree that Pierce was making us all feel terrified about the worst possible outcome and implying that the government has done nothing. This is such a new horror which we are all getting anxious about but in particular the elderly. I could not have agreed with the GP more when she basically said that Pierce has no idea what’s really being done to prevent further deaths of the COVID 19.


I have decided I want us to get fit not fat during this what could be a long isolation period so we are going to walk every day no matter what the weather to get some fresh air in our lungs which they have said you can do in open spaces. We are lucky enough to have The South Downs on our doorstep but I’m sure people in the City will find this hard to do. Maybe they will come up with some idea on how City people could get outside into an open space as well.

We all need to think of the elderly in this crisis and even if we cannot go and visit them at least have regular contact with them on the phone. I also think that little care parcels would not go amiss, maybe send a magazine or book to a loved one and put in their favourite chocolate or bath salts or even a jigsaw so they know they are being thought about. It might just cheer them up if we do have to isolate for a long time. I sat yesterday and made a few hand made cards ( thinking of you and hi etc) to send to my friends who are of a similar age group, just to cheer them up. 

My head is busy thinking of other ways to help keep our peckers up and I thought it would be nice if we could find an online course, maybe a language course, that hubby and I could do together and at least get something good out of a negative. Of course I love my Words With Friends as I love Scrabble but my daughter doesn’t so I’m looking for another game we could play opposite each other online. 

If you have any ideas to break the boredom which could easily set in for the over 70’s group then please pop it in my comments as the more the merrier. 



My Back Pain Blog is in the top 3 of Feedspots Top 10 UK Chronic Illness Blogs‘.

Feedspot is an amazing site full of all the information on anything you might like to know from cooking to health. It covers your favourite blogs, podcasts, news websites, Youtube channels and RSS feeds all on one site.

I get lots of information for all my blogs from Feedspot.

The Feedspots Top 10 UK Chronic Illness Blogs are worth reading and include the following –

Blooming Mindfulness – Beverley, is trying to find a way to live with Fibromyalgia, Chronic Fatigue, Ehlers Danlos Syndrome, ankylosing spondylitis, Depression and General Anxiety Disorder.

February Stars – shares her experiences of life with Lyme disease, fibromyalgia and chronic fatigue. You can expect to find uplifting and helpful content related to living as well as possible with chronic illness.

Pain Pals Blog – A book lover, reviewer, living with Ehlers Danlos syndrome, POTS, back ops, chronic pain, spinal cord stimulator & disability♿️ A nurse in a previous life!

Notebooks and Glasses –  A chronic pain blog is written by Alice to help you cope with and understand chronic pain. she shares her experiences, tips and advice to help you carry on doing the things you enjoy and teach your friends and family to understand more so they can support you.

Fibro Flutters – I think we all know Carole at Fibro Flutters but if you don’t she writes an amazing daily medical newsletter on health, medical, pharma, and research-related news for everyone not just patients.