One of the most common reasons patients come for physiotherapy treatment is due to back pain. As anyone who has suffered from back problems knows, the condition can quickly take hold, leading to pain in other areas and this can dramatically affect your day to day life.

Physiotherapy is extremely effective for treating back pain; both for speeding up your recovery and for helping to prevent the problem reoccurring. There are also many things you can change in your daily routine to ensure the most effective recovery and prevention.

Here are our top tips for taking good care of your back…

1) Exercise!
It’s so important to keep moving and introduce regular exercise into your life. Activities such as walking and swimming are ideal, along with core-strengthening and stretching exercise like yoga or pilates.

2) Good Posture
Be aware of your posture at all times. It’s so easy to slip into bad habits, especially when watching TV or sitting at a computer. Poor posture will place pressure on your back and lead to pain. Ergonomic chairs are great for supporting the natural curve of your back. It’s also a good idea to get up and walk around at least once an hour or even to set an alarm to remind you to check your posture.

3) Lift Heavy Objects Correctly
Even if you’re young and strong, you can still injure yourself by lifting heavy objects the wrong way. Always make sure to bend at the knees and hips rather than your back. Avoid twisting while lifting and don’t lift heaving objects above shoulder level.

4) Check Your Bed!
We spend a large part of our lives in bed so it’s essential to have a mattress that supports you correctly according to your weight and build. If you’re waking with back pain, it could be time to invest in a new mattress.

5) Improve Your Overall Health
The spine reflects the overall physical health of your body so back pain can be a sign that you need to take better care of your general well-being. It is thought that smoking reduces the blood supply to the discs between your vertebrae and this may lead to the discs degenerating. Other improvements you can make include drinking lots of water, reducing your alcohol intake and ensuring you are a healthy weight for your height.

6) Manage Stress
Stress and tension are a major cause of back pain so if you can learn to reduce the stress levels in your life then your back will thank you for it! This is often easier said than done but a good way to do this is to introduce relaxation techniques such as breathing exercises into your daily routine.

For further advice on how your back pain can be treated, contact one of our experienced physiotherapists today on 01423 884162.

Please be aware that there are many causes of back pain so these tips are just general advice. In forthcoming blogs, we will be covering specific conditions in further detail, including degeneration and arthritis. If you have pins and needles, numbness or severe back pain, please see your GP before starting any exercise or following advice on this page.