Back pain is one of the most prevalent physical problems and currently affects millions of people worldwide. When back pain occurs it is typically from the bones (known as vertebrae), discs, muscles and ligaments not working together properly. Back pain in the lower region of the back can happen suddenly or develop over a period of time. More serious back pain can be from slipped discs, collapsed vertebrae, arthritis, or infections.
We are highly experienced and skilled in managing Back Pain. Treatment may include massage, mobilisation, exercises, postural advice, ergonomics, preventative measures and lifestyle changes.Back Pain Advice
- Exercise and activity are the most important ways of helping yourself if you have back pain
- Keep moving and continue with activities such as walking or swimming
- Paracetamol or similar pain-killers, taken as advised by your GP, can help you keep moving comfortably
- Avoid sitting for too long when driving or at work
- Gently stretch to prevent stiffness
- Take care when lifting, bending your hips and knees to use the power in your legs
- Check your posture when using computers/games or watching television
- Check the mattress on your bed to ensure it supports you properly
- Don’t smoke – it impairs your circulation, which affects how quickly your body can recover
- Strengthen your trunk muscles as this may help to protect your back
- Make sure your car seat and office chair are adjusted correctly and support your back
- Eat a healthy diet and exercise, as being overweight can be a cause of back pain.
Exercise 1 – Lumbar Rotations
This back exercise is designed to reduce lower back pain and improve back mobility. Raise your knees up with your feet flat on the floor or the bed, and keeping your knees together slowly drop them to one side, and then to the other side. If you get any pain, stop the exercise and consult a physiotherapist or other healthcare professional. Complete this exercise five to ten times on each side twice a day.
Exercise 2 – Upper and Mid-Back Rotations
This back exercise is designed to get every possible movement though the spine and help with back pain. Put your arms around your shoulders keeping your elbows together and close to your chest. Twist over your left and right shoulder in a figure of eight movement. Imagine you are drawing a figure of eight with your elbows and your chest. Do this exercise for thirty seconds in both directions twice a day. As osteopaths we love this exercise to improve mobility to your back.
At Surrey Physio, we use www.rehabmypatient.com to provide you with individual exercise programmes that work for you.