Back pain is one of the most common physical problems that most people will experience at some point in their lives. Whether it’s general stiffness, constant niggles, or something more serious, for many people there isn’t a single treatment that will work, but a combination of small changes that can help eliminate back pain.
It often takes several different approaches to find a solution, and as always, it is important to see your GP in the first instance if you suffer from constant or debilitating pain.
Writing for Healthista, physiotherapist Laura Harman gives her top seven tips on how to get rid of back pain – some may surprise you, and better yet, they could make all the difference.
If neck pain is a real problem, make sure the pillow only supports your head, keeping your shoulders and neck off it.
You may have to try different types of pillows till you get it right; no one type of pillow works for everyone.
Another way to take the pressure off your back is to lie on your side with a pillow in between your knees to keep your pelvis level.
A firmer bed rather than a softer bed will prevent stiffening up during the night.
A bed that is too soft will mould the mattress around your body like a jelly mould, which means that your spine is not getting the support it needs.
Use your imagination: Poor posture can cause muscular imbalance, which puts pressure on certain areas of the spine, which will lead to pain/wear and tear in time.
One great way to correct your posture is to imagine there is a helium balloon attached to the top of your head, stretching you up tall to elongate the spine.
This is not about walking around with a book on your head like a 1950s debutante.
The idea is to keep the chest open, so don’t allow your shoulders to round forwards, and keep a neutral alignment of the lumbar spine – not too arched and not too flat.
Our bodies are designed to have mild natural curves in the spine to create balance and shock absorption as we move.
The problem starts when these curves increase, which creates imbalance and pain. What we should have is a mild inward curve at the neck, an outward curve over the middle of the spine, and an inward curve at the bottom.
Activate your core: Incorrect lifting and bending techniques can put a harmful strain on the spine (particularly the intervertebral discs). Make sure you bend your hips and knees rather than your spine. If lifting, activate your core, don’t twist and carry the load close to your body. Pilates classes can help with your core, and remedial Pilates lessons with a qualified physiotherapist can really help with back pain.
Mix up a gym workout with Pilates to strengthen your back: A strong back can reduce your risk of back pain.
A lot of people will either do gym work or Pilates, but this will not ‘fully’ strengthen the spine; you need to do both to help alleviate pain.
Simply speaking, we have two sets of muscles in the body. Those that move (global system) and those that provide support/stability (stabilising system).
Both sets of muscles need to be strong to prevent back pain.
Therefore, doing a combination of Pilates and general gym exercises to strengthen muscles such as your gluteal, abdominal and back muscles, e.g., squats and lunges, is advisable.
Ditch the flat shoes: We’re always told that high heels will play havoc on your back and knees, but wearing flats can also lead to back pain, especially if you have a foot that is overpronated (flat).
If you wear very flat shoes, such as ballet pumps or flip-flops, with no arch, your foot will roll inwards every time you walk, which can transfer abnormal forces up to the knee, hip and lower back, causing pain.
Wearing a supportive shoe will keep your body in good alignment, which can help with back pain.
Get a standing (and sitting) desk: Sitting can increase the pressure on the discs in the lumbar spine, particularly if you are sitting in a slumped position.
Try a standing desk to offload your discs.
Best advice – vary between the two, as standing for prolonged periods can also put pressure on the facet joints in the spine.
Don’t stop moving: Try not to sit or stand for prolonged periods.
As a general rule, you should aim to get up every 20–30 minutes, change position and move around.
Stretching or just walking around your workspace can make all the difference, taking the pressure off your spine.
