Wednesday, 16 December 2015

4 Tips for Back Pain Sufferers

4 Tips for Back Pain Sufferers
Unless you have personal experience with back pain, it's hard to appreciate how debilitating it can be - affecting your mobility, concentration and even sleep pattern. However, it's an unfortunate reality that most people will experience a degree of back pain at some point in their lifetime, so here are four tips for sufferers to help alleviate the discomfort.


The last thing you feel like doing with back pain is exercising, but strengthening your back, toning the supporting muscles in your core, and maintaining motion are some of the best ways to deal with the issue.

After a few days rest post-injury, it's important to get up and moving again to maintain your range of motion and prevent further pain. Then look to preventative strength training and developing your core where the muscles support your back. Gentle exercises like Yoga and Pilates have proven to be beneficial for sufferers of back pain, but consult your doctor, chiropractor or physiotherapist before starting anything. For sufferers of long-term back pain, relaxation exercises and meditation can also be helpful in dealing mentally with the pain.


In order for your body to recuperate, rebuild and regenerate, it needs to get sufficient rest. Unfortunately, sleep is something many people with enduring back pain struggle with. To help the issue, ensure your mattress offers adequate support. A firm mattress often better for back issues so if you awaken stiff in the mornings and it takes an hour or so for your pain to ease, chances are that your mattress is too soft for your back's needs. Look to purchase a firmer innerspring mattress. Alternatively, foam, latex and even air mattresses can also be beneficial depending on your needs. There are some great resources like Sleepy’s online to assist you in choosing a mattress to suit your situation.


Repetitive motion and posture, including the way you sit at work or move your body, can contribute to your back issues. Ensure you maintain good posture even while you're concentrating on a task. A good tip is to sit with your lower back against your chair (you can use a lumbar pillow if necessary) and your feet flat on the floor. You can also utilise a stabiliser ball which requires a straight back to maintain balance. Start in small spurts first and steadily increase your time.
In addition, alter the layout of your work space so you sit face-on to your computer with your arms at a comfortable height. You could also invest in an ergonomic chair or consider a standing desk to ease repetitive strain.


According to sufferers, the application of heat offers immense relief to a back ache. You can use a hot water bottle, heat pack, or even warm shower, but you should apply the heat for 15-20 minutes at a time.

While back pain may be a reality for many, it does not have to be constant, permanent or physically prohibitive for most sufferers. With a little prevention, exercise, and rest, back pain can be prevented and managed the majority of the time.

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