Lower Back Pain
Tips for a healthy Lower Back
Lower back pain will affect over 95% of us
The following information is important for maintaining a healthy back
Learn how we can help you understand and prevent your back problems!
Are you an accident waiting to happen?
- Do you race out to play sport after sitting (and stiffening up!) for 7 hours at work?
- Do you do physically repetitive tasks?
- Do you do DIY? - The number of DIY enthusiasts attending A&E is growing.
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Many injuries are completely avoidable. The following will help you to think about some of the factors which could be affecting YOU.
Understanding the issues and then changing BAD habits will help you to take control. Posture
Be aware of the positions you spend most of your time in. Hours on your computer, watching TV and driving will all increase the stress on your ligaments, joints and nerves. Keep yourself in a symmetrical position, natural spinal curvature and avoid hunching over. |
Repetitive Movements
Repetitive movements will cause your body to become fatigued. This may cause your soft tissues to stiffen and cause pain.
- Break up any activity you do at least once an hour
- Exercise! This will bring blood to your tissues and help to keep them healthy
(Note: Repetitive strain injury requires very specific exercises) Let us show you how to take control
Prepare for Sport and Leisure
The right warm up will not only improve your performance, you will be less likely to injure yourself! Cooling down will prevent muscle soreness.
Warm Up (Note- you must warm up areas of previous injury extra thoroughly)
- 5-10 minutes of jogging or fast walking, enough to get slight perspiration
- Gentle stretching- hold for 3 seconds and repeat 3 times (this prepares the muscles and joints without reducing tone in the muscles which is needed when you exercise)
Cool Down
The opposite of warm up! You must reduce your effort to bring the heart rate down to resting levels. New Activities
Hours of activities like DIY and gardening can be as stressful as taking up a new sport.
- Start any new activity slowly.
- Take lots of breaks.
- Think about each position you remain in for more than a few minutes- make sure you are comfortable!!
What to do when you have acute back pain
- You must stay active. Research has found that bed rest longer than 24 hours is not beneficial as you begin to develop weakness
- Anti Inflammatory tablets taken as soon as possible will help to relieve many of your acute symptoms- ask your pharmacist or GP
- Get assessed by a physiotherapist as soon as possible! The recurrence rate of lower back pain is around 80% within 10 months of the first episode
Don’t let back pain become a way for life for you. We specialise in both ‘hands on’ treatment and prevention.
Call now for your free assessment and let us show you how to take control on 0131 556 1116
Remember, 80% of people suffering back pain will have a recurrence within 10 months. Regular deep tissue massage therapy will not only keep your body healthy, it will keep your back pain at bay!
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