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.
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
There are a number of products – both big and small – that can help with back pain and stiffness. Here are just a few:
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.
Coolmax Mattress – One of the most common causes of back pain is a poor mattress and it’s something many people ignore despite using it every night. The Coolmax Mattress is designed to follow the contours of both your bed and body, making it excellent for adjustable beds. This malleability means the Coolmax reduces pressure in the areas that normally undergo the most stress, subsequently reducing pain continuously over time.
WiseLift EnduraLux Heat and Massage Riser Recliner – 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. The WiseLift is not only comfortable and supportive in terms of shape, but it also has 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.
She has given lectures at Essex University and specialises in NHS Therapy Services.
• Natasha's OT Advice Pages
• LinkedIn Profile
Latest posts by Natasha Bruce-Jones (see all)
- Rollator vs Tri-Walker: What are the Differences and Advantages? - August 2, 2019
- Five Tips to Make Your Home More Mobility Accessible - July 24, 2019
- How to Correctly Use a Walking Stick, Cane or Crutch - July 12, 2019