How to Relieve Back Pain and Stiffness - OT Advice

Back pain is one of the most common forms of physical discomfort and restriction. People of all ages and lifestyles experience it for one reason or another and it can often be persistent and debilitating. Fortunately, there are various activities and home products that can help alleviate some of the pain you may experience.

Back Strengthening Exercises

Back pain is often caused by muscular weakness or imbalance in the back, so by developing a routine of simple exercises you could potentially see a big improvement in symptoms. A few simple motions, like these, can help:

Back extensions – Start by lying on your front on the floor and place your forearms flat with you palms down. Then, while keeping your neck straight, extend your arms, raise your upper back and keep your hips down, holding for 5-10 seconds. Return to the starting position and repeat 8-10 times.

Bottom to heels stretch – Start on all fours with your hands under your shoulders, knees under your hips, facing forward, and spine at its natural curve. Then gradually bring your bottom backwards down to your heels, allowing your back to arch naturally and lower your head. Hold the stretch for 5-10 seconds and return to the starting position. Repeat 8-10 times.

Regular walking - Regular gentle exercise in the form of walking is a great way to help keep your back, as well as other parts of the body, healthy and pain free. If balance is a problem when a good zimmer frame or wheeled rollator provides reassurance while you walk. 

Specialised Massage and Manual Therapy

Those who don’t have the mobility to perform technical exercises may want to look into manual therapies or massage. These treatments can be administered by a physio therapist, a massage therapist, an osteopath, or a chiropractor.

It’s important you consult your GP before committing to a manual treatment for your back pain. They can advise you on the best course of action and prevent you from undergoing ineffective or harmful treatment.

Depending on your condition and what kind treatment you require it may be available on the NHS. If not, you will have to look at the private sector. Treatment like this can of course be used as well as the exercises above, and are often more effective when done so.

Investing in Products for Back Pain

Here are some great products – both big and small – that can help with back pain and stiffness.

Cozee Waist Warmer – For mild back pain that can pop up unexpectedly the a waist warmer can provide welcome respite. The waistband fits snugly around your waist and can be positioned over the problem area. Inside the sleeve of the waistband is an electric hot water bottle that can reduce the amount of pain you feel.

Heat and Massage Riser Recliners – If you spend a lot of time in an armchair this could be the cause of your back pain, especially if it’s become worn and less supportive.

Heat and massage recliners are not only comfortable and supportive in terms of shape, but also have heat and massage functions. These features can target areas of back pain while also providing supreme luxury, making it an excellent chair to sit in for long periods. The reclining features can also be used to shift your weight, reducing the amount of work your back needs to do to support you.