In our clinics we see a wide range of patients with all manner of pain and injury – however a large part of our work is centred on dealing with low back pain.
Here are some simple tips on overcoming and preventing back pain that will help keep you in good shape and pain free:
If you don’t use it you lose it :
This is one of the oldest sayings in health and fitness but relates very well to back pain – especially in regards to maintaining movement in your back. We suggest that every day you do a variety of mobility exercises that move your back through a full range.
Don’t rest too much with a back injury:
This is a difficult one because many people feel that if they have hurt their back they need to stop moving totally and lie in bed for days on end until the pain settles – whilst this may be the best course of action for a small number of back pain patients – the overwhelming majority of research supports getting moving as soon as possible post injury – be this via swimming, gently walking, or a range of Physio designed exercises.
Stay Fit:
One of the best ways to improve back pain and prevent it in the first place is to keep physically fit – the greater your aerobic fitness the better oxygen delivery to your muscles, the less sensitive you are to pain responses in your back and the better you feel generally – so get out these and move at least 30-40 mins every other day – you will feel great and help your back at the same time.
Don’t stay in the same position for more than 30 mins:
If you spend most of your day sitting in an office chair or driving a car then you are a great risk of getting a stiff and painful back – as we said before the joints in your back love to move and the more they move the healthier they are. Get up and stretch, take a walk or at least move your body position every 30 mins – your back will thank you for it.
If you have a back issue and would like to know what is going on , or if you would like to go over some simple back exercises to keep your back loose and pain free, then call us on 01285 654059 and we will get you sorted out fast.
The Markland Clinic providing first class specialist Physiotherapy in Cirencester and Swindon
If we can help you in anyway please contact Erica
at Cotswold Leisure Centre, Tetbury Road, Cirencester, Glos, GL7 1WG 01285 654059
at David Lloyd, Latham Road, Swindon, Wilts SN25 4DL 01793 469309
The concept of ‘safe or dangerous exercises’ is a common topic of discussion among industry experts and, in many cases, there are plenty of grey areas. It is important to realise that an exercise that is considered safe for one participant may be potentially dangerous for another, but that said, there are a number of relatively simple indicators that can help identify movements that may be considered ‘potentially dangerous’ or ‘ineffective’ in the majority of health and fitness programs. And, of course, any personal trainer should be able to help further with this identification process.
