You know the feeling, you’re rearranging a few pieces furniture and you feel something isn’t quite right. You know you should stop, but who wants to leave a chest of drawers in the middle of the floor? So you push it just a bit further and then…ouch! As an osteopath I obviously don’t recommend this, but it’s a story I hear all the time so don’t be embarrassed. In fact, if you have back pain and are near the Bedford area, do give me a call.
According to the Office for National Statistics, in 2021/22 almost 7.3 million lost days of work were lost in the UK due to back, neck and muscle pain. 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 an 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. It goes without saying that I would recommend osteopathic treatment to anyone who is experiencing back pain, but in order to better serve you, here’s my list of tips to ease your back pain.
Here are some tips for what you can do to relieve the pain in the meantime:
- Ice and Heat to Ease Back Pain – Apply ice to the painful areas on your back as this helps to reduce pain and inflammation especially if you have just hurt your back. Appling a heating pad or warm pack can help relax your muscles and increase blood flowing to the affected area. I wrote a post on heat/cold therapy, so check it out.
- 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 mobilise stiff muscles and joints, improving flexibility, and reducing inflammation.
- Keep active. Staying physically active can help reduce back pain. Inactivity can cause the joints to stiffen and the muscles to become weak leading to the risk of injury. 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. I am not asking you to train for a marathon, just try low-impact exercises such as walking or swimming.
- Sleep well. Choose a pillow that supports your neck and keeps your head and neck in line with your spine. When side lying try placing 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. Try not to sleep on your front, not only does this position create strain in the neck but creates unnecessary pressure on joints and tension in muscles in the neck and upper back.
- Don’t Cross Your Legs. If you sit at a desk for most of your day, keep your feet parallel and planted on the floor. If your feet can’t touch the floor, use a box or footrest or the good old yellow pages, if they are still exist! This will help to keep the pelvis and the lower back aligned.
- Sit Up Straight. Posture matters. Seriously my mum was right! Slouching is bad for you and can be the cause of your neck and back pain, especially if you sit for long periods. Sit with your shoulders relaxed and 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 joint stiffness or back pain and you are in the Bedford area, do give me a call on 07490 686183 or visit my website www.winithomas.co.uk. I here to help you move better and feel a lot better!