Tips on how to deal with back pain
Back pain can get us down and adversely affect our daily lives, sometimes even long-term. But there are treatments and coping mechanisms that can really help.
Lead physiotherapist Jan Vickery, and her experienced team of musculoskeletal physiotherapists at AXA PPP, share with us some of their tips on how to cope:
Exercises at home for small back pain
Exercise programmes that contain exercises for strength, stretching and mobility are great. Try Pilates for strengthening core muscles and yoga for mobility and stretching. But any exercise is likely to help small back pain so try and find the type that suits you and your lifestyle, that way you are more likely to stick with it.
A therapist or personal trainer will be able tailor a programme that is specific for you if you find you need help.
How can cycling result in lower back pain?
If you find you suffer from lower back pain after cycling then take a look at how the bike fits you and your posture on it. You can get lots of ideas from the internet on the best position to have when cycling and you can always take your bike to your local bike shop for some expert advice too. You may find that a small adjustment is all it takes to make cycling more enjoyable and free from pain for you.
How to cope with sciatica
Sciatica is the name given to pain, often described as shooting pain, usually felt going down the leg from the lower back that is caused by irritation or compression of the sciatic nerve. There may also be back pain but this is not usually as bad as the pain in your bottom, legs or feet.
Over the counter pain medication, such as Ibuprofen, can be taken but the key thing is to keep moving. Try to keep positive and if you are able to take pain relief then take it regularly as it will work better. However, if you find you are not getting better after a few weeks then you should seek help from your GP who may recommend being assessed by a manual therapist.
Lower back pain that just won’t shift and is worse after periods of sitting
Being as active as you can be is crucial for preventing back pain. If you are sitting for long periods then try and get up and move every hour.
Regular exercise can help with stiffness and pain, strengthen muscles and help prevent further problems.
Walking, swimming or light jogging are all great for movement along with Pilates and yoga for strength and flexibility.
Back pain after walking
The way we walk can have an impact on our backs. Correctly fitted, comfortable, yet supportive shoes should be worn, especially if the walk includes rough terrain and hills. Core muscle strength should be considered too as there may be some benefit from some strengthening there (think Pilates).
If you are not used to walking then start with shorter walks and gradually increase until you are going further and longer. Gel insoles in shoes are good for absorbing pressure and walking poles can help with posture.
Persistent neck and right shoulder pain
If you are suffering from a sore neck and shoulder pain one or both could be the source. In rare cases, chest problems can give these symptoms so the best advice would be to make an appointment with a physiotherapist or doctor so an assessment can be made.
Morning lower back ache and how we sleep
When we sleep, we are not moving, so it is very common for our joints in our spine to stiffen making us feel achy when we get up in the morning. Alongside stiffness we may have disc type problems as we also retain more fluid in our bodies while we sleep. Unfortunately this back and joint stiffness gets worse as we age.
The trick is to try not to sleep on your stomach and to do some gentle stretches in bed before you get up. It is also vital to have a good mattress.
If stiffness lasts more than an hour and is impacting on your morning routine then it is a good idea to make an appointment with your GP to get yourself checked out.
Knee replacements and back pain
You may notice that after knee replacements your posture and way of walking may change. This is due to better movement and less pain in your knee joints. Some general back exercises will help to get over any initial back discomfort. Half push ups, where you leave your hips on the floor, and hugging your knees into your chest are two exercises that you may like to try.
Also, consider your posture when you are moving and sitting as this may be affecting your back. As soon as your surgeon has told you it is safe to exercise then swimming or gentle gym work should help to alleviate joint aches or pains.
If after trying these simple solutions you are still suffering from back ache then you should go to your GP or physiotherapist for more advice.
Break the circle
Being more active is likely to help with back pain rather than avoiding any physical exercise. But don’t be put off if exercising is uncomfortable at first, you need to break the vicious circle of pain-inactivity-avoidance that happens when people have back pain.
Above all, the message is…keep moving!
Click here for some simple exercises to try in our article best stretches for your back
Disclaimer
All content on Silversurfers.com is provided for general information only, and should not be treated at all as a substitute for the medical advice of your own doctor or any other health care professional. Silversurfers will not be responsible or liable for any diagnosis made by a user based on the content on www.silversurfers.com and we are also not liable for the content of any external websites or links from or to Silversurfers to any other websites. Please always consult your own doctor if you’re in any way concerned about any aspect of your health.
Melina - Assistant Editor
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