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Category: Back pain at home
BEST SEAT CUSHION TO RELIEVE LOWER BACK PAIN
While many of us are putting in long hours working from home, we may not miss the commute to the office using public transport but, our back misses the break from the all-day sitting sessions.
One way to help ease the suffering is to invest in one of the best seat cushions for back pain. The main benefit of a posture-correcting cushion is that it will help ease compression in your spine.
High-density memory foam can provide relief from lower back pain and offer an extra level of soothing support. So, if you are one of the millions of people who need to relieve lower back pressure while seating on a chair, try a medication-free solution that provides relief the natural way. https://www.amazon.co.uk/Products-Innova-Orthopedic-Cushion-Removable/dp/B07Q6RVPXB/ref=sr_1_29?dchild=1&keywords=coccyx+seat+cushion&qid=1610658902&sr=8-29
Now, are you sitting comfortably? If not, the seat cushion below is an example of the cushion you need to invest in:
BACK PAIN & SITTING AT THE DESK FOR LONG PERIOD OF TIME
Sitting at the desk or in front of a computer for long time can cause pressure on your back and this can lead to back pain. Below are 8 tips to help prevent or alleviate back pain caused by sitting at the desk for long time:
- Adjust your chair. Adjust the height of a chair so that you use the keyboard with your wrists and forearms straight and level with the floor, this can prevent repetitive strain injuries.
- Support your back. Reduce the risk of back pain by adjusting your chair so that your lower back is properly supported. A correctly adjusted chair will reduce the strain on your back.
- A computer screen should be at eye level. A good guide is to place the monitor about an arm’s length away, with the top of the screen roughly at eye level. If the screen is too high or too low, you’ll have to bend your neck, which can be uncomfortable.
- Rest your feet on the floor. Don’t cross your legs as this may contribute to posture-related problems.
- Have your keyboard straight in front of you. Leave a gap about 4-6 inches (100 mm – 150 mm) at the front of the desk to rest your wrist between bouts of typing. Keep your arms bent in a L-shape and your elbows by your sides.
- Take regular breaks. frequent short breaks are better for the back than few long ones. Frequent short breaks gives the muscle a chance to relax.
- Make objects easy to reach. Position frequently used objects, such as landline telephone or stapler within easy reach.
- For extra comfort, when seating for long period of time place a memory foam seat cushion on the seat of your chair and seat on top of the memory foam seat cushion. This cushion is available on the following website https://www.amazon.co.uk/Products-Innova-Orthopedic-Cushion-Removable/dp/B07Q6RVPXB/ref=sr_1_1_sspa?dchild=1&keywords=coccyx+seat+cushion&qid=1595689095&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUExTzUwQkhVWEpZMUVQJmVuY3J5cHRlZElkPUEwNDI4NTM5MjVYRjVENE1HMk83NCZlbmNyeXB0ZWRBZElkPUEwODE4MjExMUFSQlVPREE0MEg0UyZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU=
5 TIPS TO MANAGE BACK PAIN AT HOME
1. ICE
To help reduce inflammation, use ice to relieve pain in the first 48 hours following minor back injury. Ice can be applied for 20 minutes on and 20 minutes off.
After 48 hours you can try alternating between ice and heat. Again stick with the 20 minutes on, 20 minutes off approach.
2. KEEP MOVING
You might think that lying on the couch or lying on the bed all day will help you relieve your back pain, but the truth is you should keep moving.
You can certainly take it easy, but don’t stop moving. An easy walk and light stretches may also help relieve back pain.
3.STAY STRONG
To avoid back pain, ensure that the muscles in your back and the muscles that support your back are healthy and strong. Doing stretching exercises regularly for the abdominal, hip and pelvic muscles will not only help improve your posture, but these exercises will also help protect your back.
4.STRETCH
Stretching helps improve flexibility and also helps muscles to stay healthy. If you sit on a computer all day, be sure to get up and stretch every 20-30 minutes. If you standing for long periods, be sure to give yourself a break by bending forward and to the sides to a comfortable stretching position.
5.WATCH YOUR POSTURE
Poor posture can lead to back, neck and shoulder pain and even headaches. Make sure you sit and stand with proper posture. In addition, always be sure to lift with proper posture and lifting technique. https://www.nhs.uk/conditions/back-pain/treatment/
HOW TO PREVENT BACK PAIN
Below are some of the things you can do to prevent the occurrence of the back pain.
- (A) Maintain a healthy weight. Being overweight strains back muscles. If you’re overweight, trimming down can prevent back pain.
- (B) Build muscle strength and flexibility. Abdominal and back muscle exercises, which strengthen your core, help condition these muscles so that they work together like a natural corset for your back. Flexibility in your hips and upper legs aligns your pelvic bones to improve how your back feels. Your doctor or physical therapist can tell you which exercises are right for you.
- (C) Exercise. Regular low-impact aerobic activities — those that don’t strain or jolt your back — can increase strength and endurance in your back and allow your muscles to function better. Walking and swimming are good choices. Talk with your doctor about which activities you might try.
- (D) When standing to maintain good posture. Don’t slouch. Maintain a neutral pelvic position. If you must stand for long periods, place one foot on a low footstool to take some of the load off your lower back. Alternate feet.
- (E) When sitting on the chair for long hours, change your position. Choose a seat with good lower back support. Placing a pillow or rolled towel in the small of your back can maintain its normal curve. Keep your knees and hips level.
- (F) Quit smoking. Talk to your doctor about ways to quit. https://www.nhs.uk/conditions/back-pain/treatment/
4 STRETCHES TO EASE MIDDLE BACK PAIN
- (A) Child’s Pose
To perform the Child’s Pose:
- Start in a kneeling position, with the hips and buttocks resting on the lower legs and feet.
- Spread the knees apart to a comfortable point. Then fold the body forwards, bringing the chest down towards the knees.
- If possible, bring the forehead to the floor, with the arms stretched out in front. The hands should gently rest on the floor, keeping the arms straight.
- Rest here for 20–30 seconds.
- Use the hands to gently return to an upright position.
- (B) Cat-Cow Pose
To perform the Cat-Cow Pose:
- Start on hands and knees, with the knees below the hips and the wrists below the shoulders. Spread the fingers wide and press them through the fingertips to evenly distribute weight. The spine should be in a neutral position.
- Breathe in. Let the stomach drop toward the ground, and stick the buttocks out. Lift the head and shoulders, push the chest out, and look forward. This is the Cow Pose.
- Breathe out. Arch the back upward like a cat. Tilt the pelvis toward the ribs, drawing the shoulder blades away from each other and the belly away from the ground. Let the head drop toward the floor.
- Shift between these two poses 5–10 times.
- (C) Thread the Needle
To perform Thread the Needle:
- Start on hands and knees, with the knees directly below the hips and the feet in line with the knees.
- Keeping the hips, knees, and feet still, walk the hands out in front until they are below the shoulders. Keep the arms straight, so that a slight stretch is felt down the sides.
- Take the right arm and pass it under the left arm while rotating the chest. The right hand should rest on the floor, palm up.
- Try to lower the right shoulder as far as possible, while gently placing the right side of the head onto the floor. Look past the armpit, toward the ceiling.
- Hold this position for 20–30 seconds.
- Push upward, using the right arm to gently return to the starting position. Then, repeat the stretch using the left arm.
- (D) Seated twist
To perform the seated twist:
- Sit on a chair or the floor, with the legs crossed or straight out in front. Make sure to sit tall, while pulling the shoulder blades together and down.
- Slowly twist to the left side. Place the right hand on the outside of the left knee and place the left hand behind the back to provide support.
- Hold the twist for 20–30 seconds, then return to center.
- Repeat on the other side.
Repeat this stretch three or four times on each side. When working at a desk, practising this and similar stretches throughout the day can help relieve tension in the middle back. https://www.nhs.uk/conditions/back-pain/treatment/
4 EXERCISES TO RELIEVE MIDDLE & UPPER BACK PAIN
Stop immediately and consult your doctor if any of the exercises below increase or cause pain.
(A) Cat-cow pose
The cat-cow pose is a gentle stretch that can help ease the pain in your middle back.
- Get down on all fours with knees and hands on the floor. The back and neck should be in a neutral, straight position.
- Slowly tighten lower abdominals, rounding the back towards the ceiling and tucking your chin. You should feel a stretch along your spine.
- Hold for 5 seconds.
- Release and return to a neutral position.
- Slowly lift your head, chest and tailbone toward the ceiling, letting your spine and stomach sink toward the ground. This should also produce a comfortable stretch in your spine.
- Hold for 5 seconds.
- Release and return to a neutral position.
(B) Prone cobra
The prone cobra is an advanced back extension exercise that targets your upper back muscles:
- Lie on the floor face down. You may place the forehead on a rolled-up hand towel for comfort.
- Place the arms at the side, palms down on the floor
- Pinch the shoulder blades together and lift the hands off the floor. Keep shoulders down and away from ears.
- Roll the elbows in, palms out and thumbs up.
- Gently lift the forehead about an inch off the towel keeping the eyes looking straight at the floor (do not tip the head back and look forward).
- Try to hold the position for 10 seconds.
- Aim to complete 10 repetitions.
To increase the intensity slightly, you can lift your legs off the ground, too.
(C) Opposite arm/leg raise
This exercise, sometimes called the bird-dog pose in yoga, strengthens your abdominals and back muscles.
- Get on your hands and knees. Keep your spine straight, with your hands directly below your shoulders and your knees aligned directly under your hips.
- Slowly reach out with one arm while extending the leg on its opposite side. Keep both straight and level.
- Hold for a few deep breaths, then gently lower your arm and leg to starting position.
- Repeat this exercise with your other arm/leg.
- If you had a tissue box balanced on your lower back it should remain in place throughout the exercise.
Try for 10 to 15 repetitions on each side.
(D) Press-up exercise
This press-up or back extension exercise targets your back extensor muscles, which are attached to the back of your spine.
- Lie on the stomach with your hands under your shoulders.
- Raise your upper body onto your elbows while keeping both forearms and hips relaxed on the ground. Breathe out and allow your chest to sink toward the ground. You should feel a comfortable stretch in your mid back.
- Hold for 5 seconds, then slowly return to the floor.
- Aim to complete 10 repetitions. Gradually build to hold the position for 20 seconds.
A more advanced Step 2 involves raising your upper body onto your hands (rather than forearms) while still keeping both hips relaxed on the ground. In yoga, this is called the cobra pose. https://www.nhs.uk/conditions/back-pain/treatment/
MILD BACK PAIN & EXERCISES
Mild back pain may be relieved with some gentle exercises and activities. It’s natural to try avoid moving too much when you are in pain. However, keeping the body active everyday is one of the best ways to manage and prevent back pain.
Below are 5 tips to help keep the body active:
Walking
Walking helps to strengthen the muscles that keep the body in the upright position and improves the stability of the spine. It’s simple, free and easy to work into your daily routine.
Take a break
Sitting for long periods, for example at a desk, puts pressure on the back and can cause upper and lower back pain. To relieve this pressure, take regular breaks to stand up and walk around. When sitting around too long, the rule of thumb is frequently changing postural position and taking short breaks every 30 minutes of sitting is better than taking one long break.
Stretching
Try simple back stretches to help relieve back pain and improve movements. Never force your body into a painful stretch and use an even stable surface on which to stretch.
Swimming
Swimming can be great exercise to help relieve back pain because it puts no pressure on the spine and back as the water supports your whole body.
Strengthen your core
Strengthening your core muscles found around your truck, stomach, back and pelvis, can help to relieve lower back pain and improve stability and balance. Any exercise that involves using your abdominal and back muscles together counts as a core exercises. Always check with your healthcare professional before starting any new exercise routine. If you feel a sharp or sudden pain while exercising, stop immediately and seek medical help.https://www.nhs.uk/live-well/exercise/lower-back-pain-exercises
5 TIPS TO MANAGE BACK PAIN AT HOME
- KEEP MOVING. You might think that lying on the couch or lying on the bed all day will help you relieve your back pain, but the truth is you should keep moving. You can certainly take it easy, but don’t stop moving. An easy walk and light stretches may also help relieve back pain.
- STAY STRONG. To avoid back pain, ensure that the muscles in your back and the muscles that support your back are healthy and strong. Doing stretching exercises regularly for the abdominal, hip and pelvic muscles will not only help improve your posture, but will also help protect your back.
- WATCH YOUR POSTURE. Poor posture can lead to back, neck and shoulder pain and even headaches. Make sure you sit and stand with proper posture. In addition, always be sure to lift with proper posture and lifting technique.
- STRETCH. Stretching helps improve flexibility and also helps muscles to stay healthy. If you sit on a computer all day, be sure to get up and stretch every 20-30 minutes. If you standing for long periods, be sure to give yourself a break by bending forward and to the sides to a comfortable stretching position.
- APPLY ICE. To help reduce inflammation, use ice to relieve pain in the first 48 hours following minor injury. Ice can be applied for 20 minutes on and 20 minutes off. Don’t apply ice directly on the skin, cover it on damp cloth. After 48 hours you can try alternating between ice and heat. Again stick with the 20 minutes on, 20 minutes off approach.
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