Back pain is a common problem and it can severely affect your quality of life

14 August

Back pain affects most people, at some point in their life. It’s a common problem and there are many ways we can damage or injure our back, from a wrong move, to repeated bad posture, stress and anxiety, or from getting older.

Often, our approach is to take pain killers, and depending on the level of pain you are experiencing, this can help. Ibuprofen and Paracetamol can help to reduce the pain, however if this is a lifestyle related pain then it is likely to keep returning and then you need to use the below tips as preventative measures.

Always consult your GP on back pain, you may be referred to a Physiotherapist for exercises to help.

If you are experiencing a lot of back pain, and are looking for some other ways to help reduce it, here are a few things you can try in addition to anything already advised.

Strengthening  your core

Core strengthening exercises can help a great deal in reducing back pain. This means that you are working on your core muscles, from the thighs, pelvic area, and up to your abdomen, hips and lower back. Your core muscles support your back and if they are in good condition will reduce the chances of you suffering from back pain.

There are different ways that you can work on your core and if you have limited mobility then you will still be able to find ways to strengthen your core.

For elderly people, strengthening your core will help with both mobility and balance, so it can reduce your risk of a fall.

Here is an example of a routine that can be done sitting in a chair:



Using a posture based approach

Posture, balance and movement also plays a very important part of reducing the risk of back pain, and for recovering from it. Using the Alexander technique can help you to use your body in the right way.

It’s all about the right movement, weight balance and posture. We all slouch, or do not stand straight, improving our posture can greatly increase our feeling of wellbeing and energy levels.

Here is an introduction to the Alexander Technique:

Releasing endorphins

Endorphins are our body’s natural way of dealing with pain and there are ways that you can help to release more. Endorphins also help to reduce stress and anxiety, which in some cases are the primary cause of back pain.

Eat foods that are rich in resveratrol such as grapes, peanuts, cranberries, blueberries, dark chocolate and pistachios.

Sleeping correctly

Many of us just sleep however we feel more comfortable, but over time, that might not be helping your back or your neck.

Here is a demonstration on the correct positions to sleep in:

Staying positive

While you have back pain, it affects everything you do, you have to try to stick to your usual activities. Increasing posture, exercising, sleeping correctly and eating healthily will all help, however your state of mind is important too.

Try to remain positive, if you are doing everything you can do to help yourself then this pain will eventually go away, or it can at least become much more manageable.

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