Almost 30 million lost days of work were lost in the UK due to back, neck and muscle pain in 2016, according to the Office for National Statistics. Among people seeking relief for back pain, many choose osteopathic treatment, with round 30,000 people currently consult osteopaths every working day. I treat a lot of people with back pain, and often I am asked, “What can I do to relieve my back pain?” My goal as a osteopath is to not only relieve a patient’s pain, but to find the cause of the back pain to prevent or minimise it from rearing its ugly head again. To anyone who is experiencing back pain, here are 6 tips for you can do to relieve the pain in the meantime:
1. Start Your Day With A Stretch.
We all know how good it feels to do a long big stretch first thing in the morning, just look at a cat or a dog, what’s the first thing they do after a long sleep? It’s not called the cat stretch or down face dog for nothing!! Start off gently and listen to your body, the stretches should not cause pain. Stretching may help alleviate back pain helping to loosen stiff muscles and joints improving flexibility and reduce inflammation.
2. Ice and Heat to Ease Back Pain
Apply ice to the painful areas on your back may help reduce pain and inflammation from an injury. Apply a heating pad or warm pack to help relax your muscles and increase blood flowing to the affected area. I have written a post about it!
3. Keep Active
Staying physically active can help reduce back pain. Inactivity can cause spinal discs and back pain to become increasingly painful over time. I am not saying that you should train for the London marathon, but try low-impact exercises such as walk or swimming.
Sitting in the same position causes up to twice as much pressure on the disc in the spine as standing, leading to unnecessary strain on the back. It is a good idea to get up every 30 minutes to stretch and move around. This keeps your bones, joints, and muscles from stiffening up and also stimulates the oxygen flow to the brain, making you feel more energised and alert.
4. Relieve Strain on Your Back as you Sleep
Try lying on your side. Place a pillow between your knees to keep your spine in a neutral position and relieve strain on your back. If you need to sleep on your back, place a bolster or pillow under your knees. Never sleep on your front not only does this position create strain in the neck but creates unnecessary pressure on joints and tension in muscles of the back.
5. Don’t Cross Your Legs
If you sit at a desk for the majority of your day, keep your feet parallel and flat on the floor. If your feet don’t touch the floor, use a box or foot stool for your feet to rest on while sitting. This will help to keep the pelvis and the lower back aligned.
6. Sit Up Straight
Posture matters. Seriously my mum was right! Slouching is bad for you and can make back pain worse, especially if you sit for long periods. Sit with your back and neck straight, shoulders back. and relaxed with your body supported against the back of your chair. Try putting a pillow or a rolled towel between your lower back and your seat. Again keep your feet flat on the floor.
Don’t forget, if you’re experiencing back pain and are in the Bedford area, do give me a call on 07490 686183 because I could help you feel a lot better.