Simple tips to help beat lower back pain
In our clinics we see a wide variety of patients with all manner of pain and injury. However a large portion of our work is dealing with lower back pain.
Here are some simple tips on overcoming or preventing back pain to help keep you in good shape and pain free…
Here are some simple tips on overcoming or preventing back pain to help keep you in good shape and pain free…
If you don’t move it you lose it...
One of the oldest sayings in health and fitness relates well to back pain. We suggest a daily variety of mobility exercises to move your back through its full range
- Lie on your back, bend your knees and roll them side to side 10 times each side;
- Lie on your back and pull your knees to your chest 10 times;
- Lie on your tummy and rest on your elbows for 30 to 60 seconds;
- Stand up and bend to the side to reach for your knee, 5 times each side.
Don’t rest too much with a back injury…
Rest may well be the best course of action for a small percentage of back pain sufferers when in acute pain, but the overwhelming majority of research supports getting moving as soon as possible after an injury. This can be as simple as walking or following the above exercises. If in doubt, we can advise anyone on the best form of activity in their specific case.
Don’t stay in the same position for more than 30 minutes…
The joints and muscles of the spine love to move. Get up and stretch, take a walk or at least change your body position (sit, stand, lie down) every 30 minutes to avoid a stiff and painful back, especially if you have an occupation where you sit in a chair or drive for long periods during the day.
I hope this summary will help you or someone you know. As always, we are here at The Physio Nook to help out with any musculoskeletal disorders you may have, lower back or otherwise! Feel free to call us, email, or drop in for a great service.
Paul Woodward
Principal Physiotherapist
The Physio Nook.
One of the oldest sayings in health and fitness relates well to back pain. We suggest a daily variety of mobility exercises to move your back through its full range
- Lie on your back, bend your knees and roll them side to side 10 times each side;
- Lie on your back and pull your knees to your chest 10 times;
- Lie on your tummy and rest on your elbows for 30 to 60 seconds;
- Stand up and bend to the side to reach for your knee, 5 times each side.
Don’t rest too much with a back injury…
Rest may well be the best course of action for a small percentage of back pain sufferers when in acute pain, but the overwhelming majority of research supports getting moving as soon as possible after an injury. This can be as simple as walking or following the above exercises. If in doubt, we can advise anyone on the best form of activity in their specific case.
Don’t stay in the same position for more than 30 minutes…
The joints and muscles of the spine love to move. Get up and stretch, take a walk or at least change your body position (sit, stand, lie down) every 30 minutes to avoid a stiff and painful back, especially if you have an occupation where you sit in a chair or drive for long periods during the day.
I hope this summary will help you or someone you know. As always, we are here at The Physio Nook to help out with any musculoskeletal disorders you may have, lower back or otherwise! Feel free to call us, email, or drop in for a great service.
Paul Woodward
Principal Physiotherapist
The Physio Nook.
