TIPS ON HOW TO AVOID COMMON CAUSES OF BACK PAIN…

So many things can cause you back pain, in fact far to many to list but I found a few tips on how to avoid the most common causes of back pain.

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.

Sitting incorrectly while driving can soon cause back pain, they suggest that you should raise your seat up until your hips are level with your knees. Raise it higher if you can’t see clearly out the windshield or windows. Don’t drive with your hips lower than your knees. If your car doesn’t have a control to adjust the seat height, then sit on a cushion to help keep your hips level with your knees. I have a coccyx cushion in my car and my husbands car and could not last a journey without one.

For women they say your bra is very important, which is something I have written a little bit about before. Apparently London’s Royal Free Hospital says that 100% of women who want a breast reduction is because they are suffering from back pain and most of them were found to be wearing the wrong sized bra. I think its easier now as most department stores have fully trained staff to measure you properly.

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. My son bought me a special ergonomic key board and computer mouse for when I sit at my desk and worked out the correct height for my laptop which sits on some books and I do feel I can sit a little longer now that is right.

They also say sitting too much can cause back pain as apparently when you sit down, the load going through your discs is increased threefold so they recommend that you move regularly, ideally every 20 minutes. Well I’m afraid I do sit most of the time but my legs are always horizontal ( not sure if that helps) but as I do get uncomfortable often I do have to move around quite a bit so hopefully at least I am doing that right.

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. Their top tip is to take a supplement of vitamin D.

One for the girls ( and some boys) they say high heels causes back pain due to the way they tilt your pelvis forward, they suggest alternate heel heights so no need to throw all those beautiful heels away, just don’t wear them all the time.

Some of the most obvious things to avoid as they can cause back pain are:

  • Lifting incorrectly
  • Overstretching during lifting, bending or twisting
  • Bad posture
  • Poor sleeping position or a sagging mattress
  • Lack of exercise

With increased risk factors of back pain being:

  • Being overweight
  • Pregnancy
  • Smoking

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ANOTHER NOMINATION FOR A WEGO FACEBOOK AWARD FOR BACK PAIN BLOG UK…

I’ve received another nomination for an award for my new Facebook Support Group

Since the awards inception in 2011, the WEGO Health Awards have proven to be one of the best ways to connect the healthcare industry with top patient influencers. It is the only awards program that recognizes Patient Leaders across all condition areas and platforms, with over 4,000 nominations in 2018 alone!

Thank you for nominating me for this Carole Sian.

MONTHLY BACK PAIN TIPS FROM BACK PAIN BLOG UK.COM …

This month’s back pain tips are –

Take something to control the pain and stay active. Bed-rest is not the answer.

Classic Pilates moves support the spine and can create a flat tum in the process !!

Revamp your bed to get a good night’s sleep. They say one in ten cases of back pain could be caused by old or poorly supportive mattresses. There are a number of mattress companies that run a ‘try before you buy’ offer so if you get the wrong type you could change it for another type.

TUESDAY TIPS FROM #backpainbloguk…

Check out my #tuesdaytips on how to look after your back.

Stay flexible, if you are desk bound, move around every 30 minutes.

Stay strong, go swimming and walking regularly or as often as you can.

Steer clear of the driving range. Unfortunately golf swings are of no help to people with back problems.

Try to sit on a stability ball for 15 minutes a day.

I think we all know that excess weight can cause a number of health problems but it can be a big contributor to back pain.

Don’t sleep on a hard bed. Believe or not these can really irritate back problems. If your staying in a Hotel ask if the bed is firm. Before now I have been known to buy a bed quilt and fold it to lie on as the bed was too hard, it just takes the pressure off your back.

Have a deep tissue massage – this can help back pain a great deal but make sure whoever gives it to you is fully qualified.

Stay hydrated.

Try not to pound the streets when you walk, make sure your shoes have a good cushioning.

Feel the pain sometimes rather than reaching straight out for the medication as it could be masking something.

Always, always, always bend the knees when picking up anything or bending down.

And for the women, don’t carry your life around in your handbag.

And for the men, don’t carry too much in your computer bag.

Another one for the women, don’t wear high heels all the time. The long term effect can not only effect your back but also your feet.

Get an accurate clinical diagnosis if your pain does not settle down after a few weeks.

Don’t smoke, it has been proven that people who smoke are more likely to have lower back pain.

Never twist and bend at the same time.

11 TOP TIPS TO HELP YOU COPE WITH THE SYMPTOMS OF FIBROMYALGIA…

1. If at all possible try to de-stress as apparently stress may trigger Fibromyalgia Symptoms. Some of the best de-stress treatments you could try are yoga, exercise, sleep and meditation.

2. ‘Fibro Fog’ is a common ailment of Fibromyalgia so rather than getting frustrated that your short-term memory has let you down, try and get into the habit of jotting things down on paper on a daily basis,

3. Exercise, as in low-intensity exercise like walking, or warm water exercise is great for helping the pain of Fibromyalgia. This type of exercise can decrease pain and stiffness.

4. Have a long soak in a warm bath or hot tub as this has been proven to relax tense muscles which will then reduce pain.

5. Try to use decaf as caffeine can increase anxiety and insomnia, so watch your intake of chocolate, coffee, teas and some soft drinks.

6. Also, try and make some ‘me time’ for yourself every day as part of your treatment.

7. Make your work life balance work for you. If work is leaving you exhausted and in pain then design a flexible plan that works better for you and your boss. Maybe try some products like a telephone headset or keyboard tray.

8. Talk about your Fibromyalgia with your family and those around you. Let them know what can trigger it or make it worse. Never be afraid to ask for help from either your friends, family or other Fibro sufferers or a counsellor.

9. Many people call Fibro the ‘invisible illness’, as you can look find be feeling awful. So, when arranging your social life be prepared to say ‘no’ to something if you know it will be too much for you.

10. Try and keep a journal so that you can see what can trigger off an attack, then you can do something about it.

11. Join a support group, be it in person or online, they offer a place to talk to others who share your problems.