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 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.

computer keyboard


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Facet rhixotomy can be an efficient way of treating lower back pain in people who are suffering from facet joint pain which the also call facet joint syndrome.

There are a number of injections for back and neck pain relief, from epidural steroid injections, nerve blocks, radio frequency neuroanatomy or prolotherapy.

They can be more effective than oral medication as they deliver pain relief directly to the location that is painful.

An epidural steroid injection delivers a power anti-inflammatory directly to the source of pain. This can be very effective for back pain and for some can last quite a while, but it is not always the case.

When I first had my epidurals the pain relief lasted on average between 3 – 6 months but gradually over the last few years its lasted less and less and with the last one only lasting one week I no longer have this procedure done. Instead I have trigger point injections which can help for referred pain and can last up to four months.