BACK PAIN - HANDY HINTS TO HELP REDUCE/MANAGE IT

This week I have been asked to do a number of workstation assessments and also given a back care talk so it seemed a good time to share some of the things I've found and a couple of handy hints to help reduce/limit back ache. Please remember however that this advice is very general and may not be specific to your problem - for specific advice and exercises I would strong suggest you see a physiotherapist.

Working through the day's activities....
1. remember to roll out of bed don't just pull up on your 'washboard' - think of a car starting in the morning - it takes a bit of time to warm up and this is a good way to prepare you body for the day
2. think about how you're sitting in the car - is your back well supported? how far back have you positioned your car seat - if you're practically horizontal this is not a great position!! trying bringing the seat more upright - closer to a 90-100 degree angle at your hips
3. if you do a lot of lifting/carrying keep the load close to your body and bend your knee to pick it up if it's low. If you're carrying shopping - split the load into two bags and distribute the weight evenly or even better put everything into a back pack and use both shoulder straps to carry
4. daily activities about the home such as hoovering, ironing, washing up, etc can bring about pain - try to break regularly from a static posture and do something else - varying tasks and trying to maintain your low back curve can really help to reduce this kind of ache. When washing up - try opening cupboard door of the unit the sink is is and rest one foot up on the low shelf - it can just help to bring you into a less flexed posture
5. if you go to the gym or play a sport - consider how you are using the equipment - make sure your core is working well and you have enough length and strength in your upper and lower limbs to allow for the movement you require. If you're not sure how strong or flexible your muscles are - ask a gym member of staff or email me and I'll be happy to answer any questions link
6. thinking about footwear is also key - if you wear high heels a lot - remember to stretch out your calves regularly, if you tend to wear shoes that don't offer much support into the arch of your foot they may not be helping your back either - a pair with more support could be the answer
Having been good all day at your desk with your sitting posture etc - don't go home and slump in front of the tv! Try keeping your low back curve as much as possible - perhaps use a pillow to support the curve - keep your feet on the floor and don't sit for hours at a time!
Getting up from sitting and moving regularly whether at work, in the car or sitting at home can really help to reduce problems with our backs.
The next thing to think about is your bed - making sure it is the most supportive and comfortable for you is essential - don't assume that because it is 'orthopaedic' for example that it must be the right one for you - it may be - but try lying on a number of different mattresses and compare the different levels of support and comfort - you may be surprised. Key things to look for are that your back curves should not disappear into a dip in the mattress nor should you feel like you're resting on the top as if lying on the floor.
Hope these suggestions are helpful.