back pain, Why keep active?

WHY KEEPING ACTIVE IS IMPORTANT WHEN YOU HAVE BACK PAIN? WHAT TYPE OF EXERCISE CAN YOU DO?

WHY KEEPING ACTIVE IS IMPORTANT?

  • moving around will prevent the joints in your spine from getting stiff
  • it will keep your muscles strong
  • you will feel more positive
  • it will reduce the severity of your pain
  • you are more likely to be able to return to work quickly

WHAT TYPE OF EXERCISE?

The type of exercise you should do will vary depending on your level of fitness. There is no perfect type of exercise for back pain. It is therefore much better that you do a type of exercise which you enjoy and you are likely to stick to. This include:

back pain, Back pain at home

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/