4 Back Pain Management Tips
Back pain is a common and often debilitating condition. Recovery from back pain is often a very slow process, with many people experiencing frequent relapses. It is important to learn how to manage back pain so that you can minimise the disruption that it causes to your life. Here are some tips that might help.
1. See a Physio
Physiotherapy is perhaps the most effective way to treat back pain. It is also the first line of defence against it coming back. A physiotherapist can identify the cause of your back pain and give you exercises to do to strengthen the muscles that support your spine. The skills you learn in physiotherapy can help you to stay free from back pain for many years.
2. Address Your Posture
Sitting in the same position all day can put a lot of strain on your back if your posture is not good. You need to make sure your workstation is set up to support you in maintaining good posture throughout the day. Your feet should be able to rest flat on the floor and your elbows should also be at a right angle when you are using your keyboard. You should sit in a chair that offers lumbar support to protect your back. If your workstation is not suitable, then ask your employer for adjustments to help you maintain good posture during the working day.
3. Stay Active
When you have back pain, it is tempting to spend a lot of time lying down or sitting, trying to move as little as possible. However, gentle exercise can actually be very good for your back.
Set a timer to remind you to stand up and gently stretch a few times a day to prevent your back muscles from becoming stiff. Outside of working hours, try to take walks, swim, or, do pilates to gently ease out your back muscles and prevent a resurgence of pain. If these activities cause pain, ask your physiotherapist for advice. It's usually best to avoid vigorous exercise, such as sprinting, until your back feels better.
4. Sleep Well With Support
Many people make their back pain worse by sleeping on a mattress that does not offer the support they need. In general, firm mattresses are best for back pain. If your mattress is overly soft, or old and sagging, then invest in a new mattress to help you sleep well and stay free from back pain throughout the day.