Whether it is a dull ache or strong shooting pain, back pain can be a debilitating condition. Here are a few Do’s and Don’ts when it comes to caring for your back and relieving back pain.
The DO’s
DO be mindful of your posture. Poor posture can affect your overall health and wellbeing in a number of ways. When your body is in a slouched position, stress is placed on certain bones, muscles, and ligaments. This leads to a number of issues like muscle imbalances weaker bones, back pain and osteoporosis.
DO regular stretching. Incorporating a daily stretching routine to strengthen the spine, loosen muscles, and increase flexibility can prevent back problems and resolve back pain. A few of the most common culprits contributing to back pain are the hamstrings and hip flexors. Speak to your physiotherapist and they will be able to set you up with a program tailored to your needs.
DO strengthen your core muscles. Developing strong abdominal muscles may actually help prevent back pain and teach you proper spinal alignment. Some of our favourites are the deadbug, plank holds and the pallof press.
DO keep hydrated. Water is an important component of your spinal discs – the shock absorbers that sit between each vertebra. Maintaining proper hydration will ensure that your spinal discs and overall spine stay healthy and keep your back protected.
DO see a physiotherapist if you are experiencing any pain or discomfort. Our friendly staff will assist you in addressing any pain or discomfort. Just give us a call on 9672 6752 (Kellyville) or 9871 2022 (Carlingford) to book an appointment.
The DONT’s
DON’T sit down for long periods of time. This is going to cause shortening of your hip flexors and rounding of your shoulders. If you have a desk job, try to get up and walk around for at least 20 minutes every few hours.
DON’T sleep on your stomach. This position puts the most amount of pressure on your neck and can cause constant head and neck pain during the day. Try to sleep on your side, with a pillow between your knees with legs slightly bent.
DON’T look down all the time! As a society we are increasingly looking at our phones and devices all the time. This constant looking down results in poor posture and pain in the neck, back and shoulders.
DON’T lay in bed for days waiting for pain to resolve. A common misconception is that rest will make painful backs better – this is not the case. They often require movement.
DON’T ignore pain. Pain is our body telling us it is unhappy. Head to your physiotherapist ASAP who can accurately diagnose your condition and get you feeling better.
