5 Easy Tips to Beat Back Pain
1. Stay Moving
Statistics show that on average we sit for up to 9 hrs per day. These sedentary habits are not appreciated by your body which is designed to move! Not to mention that when sitting we increase the load on our back by up to 80%. The best way to combat this is by increasing your incidental exercise throughout each day. Whether that be taking the stairs, having a standing meeting or walking over to a work colleague rather than sending an email.
2. Mobility Exercises & Strength Training
Excessive sitting combined with poor posture makes us weak and stiff in the low back. Try and complete regular back mobility exercises in conjunction with some functional strength activities. That may include yoga, pilates, or surfing… the choices are endless!
3. Heat Therapy
Who doesn’t feel better in the warmth? Your muscles and joints feel the same way. Heat therapy or thermo therapy as it is also known, promotes an increase in blood flow which has the direct benefits of reducing muscle tension and improving joint mobility. Heat therapy is as easy as regularly using a heat pack or taking a warm shower.
4. Improve Your Posture
Let’s be honest we all slouch at times. Poor ergonomics is a major contributing factor when it comes to back pain. The hardest part is becoming posturally aware, that is acknowledging when we are actually slouching. After that it is just a case of modifying our postural behaviours and home/work environment to improve our posture. Examples being seeking work station ergonomic advice, walking “tall” and limiting time spent on devices.
5. Manual Therapy
If you have lower back pain, you are not alone. About 80 percent of adult’s experience low back pain at some point in their lifetimes. It is the most common cause of disability and a leading contributor to missed work days. Current research suggests a multi-modal approach that includes manual therapy (Osteopathy) can provide an effective outcome for low back pain.
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Dr Alastair Tehan and Dr Jessica Nicholls are experienced Osteopaths with a broad range of skills and techniques that may assist you to recover from injury and improve your health. In addition to their 20+ years of clinical experience they hold senior University appointments making them uniquely positioned to provide holistic, evidence based Osteopathic care.
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This article is for information purposes only. Please consult your Osteopath or primary healthcare professional for further information.