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.

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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.