1. “Prevention is better than cure”

Try and keep your spine (as well as the rest of your body) strong and flexible. Research has shown that regular exercise is by far the best treatment for low back pain. Try and choose an activity you enjoy and hopefully it will then become a habit. Walking, swimming and gardening all count along side traditional exercises such as playing a team sport or going to the gym. If possible incorporate different types of exercise such as strength training, stretching and cardio vascular into your daily routine as variety is the spice of life!

2. Consider having a regular massage

Having a regular deep soft tissue massage can be an excellent way of managing back pain. Massage can help keep you moving and help prevent the poor movement habits which may contribute to developing back pain. There are numerous other benefits such as promoting relaxation and fostering a feeling of well being which can help you deal with pain.

3. Join a pilates class (or book a one to one session)

Pilates as an excellent way of managing and hopefully preventing back pain. It is a great introduction if you are new to exercise or returning after injury or surgery. I have been using Pilates in my practice for over 25 years and trained with the APPI. Pilates incorporates core strength, flexibility and postural awareness as well as being great fun! I can supply a list of local pilates teachers (online as well as classes) or I can offer you a course of bespoke one to one pilates sessions which are brilliant for beginners.

4. Try not to sit for too long

I often recommend increasing your fluid intake whilst at work so that as well as increasing your hydration you have to get up from your chair more regularly to go to the toilet. Choose a toilet on a different floor so that you have to walk further or take the stairs. Park further away from work to try increase your daily step count. Consider taking a walk at lunch time which has the added bonus of getting some fresh air and daylight.

It is worth spending a few minutes making sure your car seat and office chair are adjusted to suit you especially if other people use them too. You may also wish to consider a sit stand desk or addition if sitting is a trigger for you back pain.

If you are working from home you may wish to consider having a work station assessment. I can offer these virtually and then give you recommendations and advice on how to work more comfortably.

5. Look after your general heath and try and get enough sleep.

Sleep is so important and recent studies show that poor sleep can increase the risk of developing pain or can contribute to pain becoming persistent. Stress and anxiety also contribute to how your body deals with pain acting like an amplifier. I have found Yoga to be a very helpful in managing stress as well as giving my body a good workout as it incorporates, mindfulness, relaxation and breathing control all useful allies in the management of pain.

 

If you would like any help with managing your back pain please feel free to contact me on 07792 570293 info@jilldrewphysio.com