Back pain is one of those things that can affect any of us, at any time with varying degrees of severity. There are ways that you can still enjoy your usual activities, even with back pain, they may just need modification in order for you to still get on with living your life the way you want to.
As tempting as it may be to move as little as possible, it is important to try and keep mobile to help prevent your back seizing up even more.[1] This doesn’t mean that you need to throw yourself into high intensity workout classes, it simply means trying to avoid being in one position for long stretches of time and try gentle exercises to help ease the ache.
You should always consult with a medical professional before taking on a new exercise or health regime, but there are some that you may find useful to try if you’ve been cleared to do so.
The Chartered Society of Physiotherapists have a variety of exercises you could try, including written instructions and videos to help you perform them accurately. You can find their exercises here.
You may also find yoga or pilates beneficial to help with your back pain, the NHS have a pilates workout specifically aimed at those with chronic back pain on their website. You can find it here.
Don’t forget to make use of an exercise mat if you try these exercises. We particularly like the Phoenix Fitness Yoga Exercise Mat, which is easy to clean and lightweight to carry with you.
If you’re working in a role where you need to do a lot of lifting or sitting, it’s worth making sure that your workspace is set up correctly. Where you work should be able to give you guidance on proper desk setup and manual handling techniques – it’s worth asking your HR or Health & Safety department if you haven’t had this.
Having a back-friendly workspace doesn’t just affect your working life though. You may also need to look at where you enjoy your hobbies. Are you a fan of writing, painting, sewing, or anything that could involve inadvertently hunching over? You may find that it could be easier to do those activities from a comfortable chair and use an overbed table that can be angled – like the NRS Healthcare Adjustable Overbed Table – to bring your project closer to you without excessive bending over.
You may also find a posture support cushion like the Harley 11 Degree Coccyx Wedge useful if sitting down causes you pain. It can be used on any seat and the 11-degree angle of the cushion helps to tilt the pelvis to make sure that your spine is in a more natural position.
Stress can cause muscle tension[2], which, if you’re already living with a painful back, could make your problems worse. While pain doesn’t exactly help to create a stress-free environment, there are things you could try to help ease your stress and, in turn, help your back. This could include trying out mindfulness techniques, taking gentle walks (if you’re finding walking difficult, there are a variety of mobility aids available to help), or anything that you find to be relaxing. A nice hot bath, for example, could be a wonderful way to both soothe any aching muscles and help you to relax all in one go.
If you are struggling with your mental health, it’s always a good idea to speak to your doctor for help and advice. Depending on where you live there may also be talking therapies available that you can self-refer to.
For ongoing or chronic back pain, getting the right aids and equipment in your home could help make your day-to-day life much easier. Here are some ideas for you to consider:
It’s always important to check in with your doctor if your back pain is ongoing, getting worse, or stopping you from living your day-to-day life. This is so that they can check you over and give you the right help and advice.
[1] https://www.nhs.uk/conditions/back-pain/
[2] https://www.cuh.nhs.uk/patient-information/stress-and-anxiety-back-pain-management-programme/
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