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With increased people suffering from back pain being caused by many varied reasons, it is essential that you keep your back healthy. Here are 26 tips on how to keep the back healthy.

  1. Avoid carrying bags that hang off one shoulder.
  2. Keep moving, don’t sit for long periods.
  3. Check your slippers are cushioned as your back takes the impact every time your foot lands on the floor.
  4. Try the latest meditation called ‘beditating’. When the alarm goes off lie there and no nothing and relax a while longer thinking nice thoughts before you get out of bed.
  5. Sleep with a weighted blanket.
  6. Always bend you knees when lifting ‘anything’ and keep your stomach pulled in and hold the item close to you.
  7. Avoid excess weight, as this puts a lot of pressure on your spine. Eat a balanced diet that includes anti-inflammatory foods and vitamin D to keep your bones strong.
  8. Watch your postures, especially if you sit down a lot. Take regular breaks to walk around and stretch out.
  9. Stay as active as possible, walking and swimming are great for people suffering from back pain.
  10. Try to keep your feet flat on the floor when you are working at a desk and practice good ergonomics while sitting—and limit total sitting time.
  11. Only wear high heels for special occasions as they put a strain on your spine.
  12. Pop a cushion or towel behind your back for long car journeys and make sure you stop for regular breaks.
  13. If you are moving home then pack smaller boxes instead of larger ones, disassemble furniture to make it lighter and plan to use a cart or dolly if needed.
  14. Improving the strength in your back is very important to long term back pain relief. With light exercise, you can loosen any tightness in the muscles and ease any pain you may be struggling with. Start slowly with your exercise, gradually increasing the amount you do each week until it becomes something you want to do rather than a chore.
  15. Stay flexible, if you are desk bound, move around every 30 minutes, do not get chained to your desk.
  16. Have a deep tissue massage as this can help back pain a great deal but make sure whoever gives it to you is fully qualified.
  17. Stay hydrated.
  18. For the women, don’t carry your life around in your handbag.
  19. For the men, don’t carry too much in your computer bag.
  20. Do not smoke, it has been proven that people who smoke are more likely to have lower back pain.
  21. Never twist and bend at the same time.
  22. When brushing your teeth rinse with a cup of water, don’t bend, it’s a classic position to trigger low back pain.
  23. When getting out of bed, lie on your side, raise your head then put your feet on the floor and lift yourself into a sitting position.
  24. Ask for help. See if a family member, friend or neighbour might go shopping with you to reach those hard-to-reach items. Ask for help if you are on your own. My husband shops with me every week as most of the time I can’t reach the items and I do need his help.
  25. Let your spine really rest while sleeping.
  26. Talk to your doctor about over-the-counter medications for controlling pain and inflammation.
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I had another busy month of posts in September with my usual Health Awareness Days being the most popular this month. With soooo many awareness events it did not surprise me it was a popular post. In case you missed any of my posts here are my September ones for you to look through.

Helping A Parent That is Now Caring for their other half – A subject on many sites at the moment especially after the pandemic.

7 Ways to Detox Your Body

21 Reasons to Read Through Back Pain Blog UK’s post for August – for anyone who may have missed a post 🙂

Pain Awareness Month – September – How To Be Ready for the Change in Temperature

My usual Sleep Sunday posts this month included –

Let’s Talk About the Best Mattress for Back Pain Sufferers

Let’s Talk About Six Foods That Can Help You Sleep Better

Let’s Talk About How to Deal With Fibro Fatigue

The Importance of a Good Nights Sleep and a New Mattress

2 Important Things You Should Always Remember Before Seeing Your Health Professional – I have been seeing some new health professionals over the last month or two which prompted me to write this posts. Unless you write everything down it is so easy to forget what you wanted to mention when you go and see a GP or any other health professional.

For Pain Awareness Month I wrote an article on Is Your Definition of Pain Correct?

Migraine Awareness Week 5th-11th September – Managing Your Migraines

My C7 Corticosteroid Root Block Injection for pain relief and diagnostics. – I had this procedure done in September which is quite a tricky procedure. You can read all about it in this post.

Health Awareness Days/Weeks/Month for October – lots and lots going on in October, check out this post.

I wrote a couple of posts on Reflexology – Four Reflexology Points for Headaches You Can Do Yourself

Hand Reflexology Points for Lower Back Pain

Book Review – The Pain Management Plan

Not All Back Pain Needs Advice from Spinal Consultants

Make These Changes To Your Home For Help Managing Back Pain

Ultrasound As A Treatment For Back Pain and Fibromyalgia

Dystonia – Pain In Your Hands or When Writing

Hologram Discs for The Treatment of Pain

BPB Alert: Fibromyalgia Patients Report Less Pain, Improved Sleep following Medical Cannabis Treatment

How to Write a Pain Diary – this one is made by me as I think they are essential for getting a good diagnosis.

More Fascinating Facts and Figures About Back Pain

My final post for September was A Brilliant Quote For Pain Awareness Month

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  1. The National Health Service spends more than £1 billion per year on back pain related costs. In the private healthcare sector £565 million is spent on back pain every year.
  2. The lowdown on back pain. Most people have lower back pain. This is because the lower back bears the weight of the upper body. It also twists and bends more than the upper back.
  3. If your back pain started after a trivial movement, such as picking up a book from the floor, you could have a slipped disc or a joint problem in your spine.
  4. Many people who often have back pain, either lead inactive sedentary lives, or have inherited a genetic susceptibility to back pain.
  5. Cyclists often experience back pain, which can often be rectified by adjusting the angle of the bicycle seat.
  6. 80% of people over the age of 30 experience back problems at some point in their lives. 30% of those will have recurring problems.
  7. Low back pain is the second most frequent reason for visits to the physician.
  8. Eighty seven percent of back problems are known to be muscular in origin — meaning they are related to how your move your body.
  9. Most acute back pain goes away on its own, whether or not you treat it with medication or other therapies.
  10. The spine is so strong that it can withstand the pressure of hundreds of kilograms.