Top tips for back pain relief
More than nine out of 10 people experience back pain or lower back pain at some point in their lives. Even if this pain is short-lived, that doesn’t mean you should just put up with it – particularly as there is so much you can do to prevent or ease back pain.
Here are 5 ways to think outside the box when it comes to caring for your back.
- Flex yourself strong
Strengthening your stomach muscles doesn’t just help you look good – it can also help to ease back pain. Exercises to strengthen your core stomach and back muscles help provide a solid foundation to support your back when you’re moving around. Pilates exercises are focused on core strength and can be adapted to suit people with back problems.
- Sit up straight!
If you spend a lot of time sitting, first make sure your desk is set up correctly, so you are sitting straight and squarely, looking straight ahead. Include frequent pauses to move and stretch. Long distance drivers can also benefit from occasional stops for a brisk walk and stretch.
- Say yes to yoga
Yoga is an ancient form of exercise that combines strength, flexibility and breathing to boost physical and mental wellbeing. Regular yoga sessions have been shown to help ease lower back pain, improve flexibility and strength and help you to relax
- Travel light
Carrying an overstuffed handbag (is there any other kind?) or heavy backpack slung over one shoulder can force your spine into a rotated position and cause an asymmetrical posture. To maintain your balance, especially when walking, the muscles on one side of your back are working much harder than the other side, which puts you at greater risk of back pain and injury. When you’re carrying a backpack, use both straps.
- And breathe…
Working hard, caring for family and everyday worries can leave you stressed. Add that to the frustration of back pain, and it’s not uncommon to feel tense. In turn, your pain may feel worse if you are angry, upset or worried, and you are less likely to want to stay active. Using positive thinking, and learning relaxation techniques and deep breathing exercises can calm you and calm your pain.
- contains Diclofenac - a non-steroidal, anti-inflammatory drug (NSAID).
- It works by relieving pain, and reducing swelling and inflammation.
- Provides temporary relief of pain and inflammation of muscles, joints, tendons and ligaments due to injury, as well as back, neck and shoulder pain.
- Use for up to 2 weeks for soft tissue injuries such as muscle or joint injury, or up to 3 weeks for osteoarthritis pain, or according to your doctor's or pharmacist's advice