With summer well and truly here making sure that you are able to stay active, do the things you love and create great memories with friends and family is key. Back Pain affects 7/10 people in the UK and although it is such a common occurrence there are only two options.
Spend a lot of money heading to an osteopath or head down the medicinal route which only masks the pain. Lower Back Pain Relief is something that needs to be tailored to each person, lifestyles are different, the activities a person does are different and what works for one person may not work for the other. This post is here to educate and inform readers of an alternative treatment that is out there.
Backpain.online is a new platform that aims at reducing the costs people spend on treating back pain. It is run by Graeme and Toby who combined have over 25 years of experience as Osteopaths and run an Osteopathy Clininc in Ascot – their main aim when setting up back pain online was to relay their years of experience to members at a fraction of the cost.
Their solution is to create a hub of 100s of videos that members can access. Once you have filled in the E Consultation form you will then have a tailored video path for you to work through. The videos cover three main areas: education, advice and rehabilitation, all of which are aimed at improving lower back pain and improving mobility. The platform offers users access to an information hub and there is the option to try the product for 7 days free of charge.
This month’s back pain tips include –
Consider doing some simple stretches to improve your overall flexibility and help relax those over tight muscles. Your healthcare practitioner should be able to advise you which ones are best for you.
Try standing with your back against a closed door. Align your shoulders against the door and touch the door with the back of your head, your buttocks and your heels at the same time. If you can manage this then your body is in the correct alignment. Try to hold this posture when walking.
Posture is also important when sitting – back and lumber supports are available everywhere but personally I cannot live without my lumber coccyx cushions.
Always ensure you keep your back straight when lifting – no matter how light the object may be, and bent when bending down. Try to get someone else to sort out the bed quilt for you as double’s are quite difficult to sort out with a straight back and my back once went out when I was busy changing the cover after it had been washed.
This month’s back pain tips include –
Start walking. Walking is one of the best exercises you can do to help to relieve back pain. A recent study found that a group of low back pain patients who did 3 hours brisk walking per week had considerably less pain and distress than a group who were given specific low back exercises.
Walking helps exercise many the muscles in the Musco skeletal system, which in turn help provide support to the spine. I can honestly say that my endorphins always kick in if I manage to get out for a walk.
If you drive, do pay attention to how you get in and out of the car. Sit down facing the door and swing both legs into the car together. Getting out is the reverse. It may look cumbersome but many a bad back is triggered by getting in or out of the car the wrong way. Ensure if you are driving any distance that you take regular breaks and have a walk around.
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.
Always bend your knees when lifting ‘anything’ and keep your stomach pulled in and hold the item close to you.
Avoid excess weight as this puts a lot of pressure on your spine.
Watch your postures, especially if you sit down a lot. Take regular breaks to walk around and stretch out.
Stay as active as possible, walking and swimming are great for people suffering from back pain.
Try to keep your feet flat on the floor when you are working at a desk.
Only wear high heels for special occasions as they can put a strain on your spine.
Pop a cushion or towel behind your back for long car journeys and make sure you stop for regular breaks.
Keep a healthy weight.
Eat well. We need calcium and vitamin D among other nutrients to keep bones in good shape.
Quit smoking. Studies suggest that smokers are more likely to experience disc problems.
Strengthen your abdominal and back muscles.
Keep the spine flexible with yoga and gentle exercises.
Reduce stress by getting enough sleep, exercise, and practice deep breathing regularly.
If you stand for long periods of time, raise one foot on a box to lessen the strain on your back.
If you work at a computer, adjust your chair so your elbows to wrists are parallel to the floor and the screen is at eye level.