Back Pain Prevention Guide - Top Tips For All

‍Have you been affected by back pain? 

The numbers suggest you will have! Statistically, four out of five people have suffered back pain severe enough to have to consult their doctor; this makes it the second most common reason to contact your GP! And there's good reason, too: back pain can feel extraordinarily urgent. Speaking from experience, I once had an issue with my back that rendered me immobile on my living room floor for nearly a full day, and I had to (very painfully) be helped up and into an upright position by two friends and an on-call doctor. A mere two days later, I was footloose and fancy-free, the point being that even a minor instance can be debilitating enough to make you fear the absolute worst. The lack of sleep and comfort that follows compounds things further. 

So, how do we mitigate such worrying and easy-to-come-by pain? As is often the case, the key lies within the realms of prevention. Follow our top prevention tips, and you'll not only feel more robust and more mobile but also limit the trips to the doctor! 

1. Stay mobile. When you start to get niggling pain in your back, the first thing you think is to reduce your exercise and activity in general. Despite this seeming logical, it can increase muscle tension and prolong your recovery. Sensibly push through the pain barrier and try to keep on keeping on. Use caution, though, as you don't want to aggravate things 

2. Watch your waistline. Extra weight causes extra stress, especially around your midriff, which can exacerbate or trigger back pain by causing disturbance to your centre of gravity. This inconsistency piles pressure on your lower back and is much more challenging to control once past a comfortable weight bracket. Keeping within 10 pounds of your optimum weight will keep you on the right track.

3. Smoking? Why? We are all abundantly clear on the dangers of smoking, the less obvious side effects related to blood restriction, and the nutrients they transport to the spinal discs. Lack of nutrients and inhibits the associated reparation support your body needs. Quitting smoking is the foundational support that everybody needs. Seek help if you're struggling with quitting. It may be the best thing you've done, but you won't be the only one who sees the benefit. 

4. How's your sleep? If you frequently experience back pain, assessing your sleeping situation could reap massive rewards. Consider how much time you spend in bed and take a serious view of your set-up. We have previous blog posts on this matter, which will put you on the right track if you need some direction.

5. Posture, posture, posture. Much like the above mention of sleeping position, your waking position is just as important, if not more. We often slump into an 'easy' stance, which might feel like the most comfortable and, as such, correct position, but this isn't the case. Check-in with your posture regularly to help build healthy posture habits. You will help prevent aches and pains from popping up, strengthen your core, and enhance your overall stability. These five steps should be the basis of your healthy back regime, and the benefits you feel will be far-reaching. Trust us! 

If, after following the above, you think that your pain is becoming unmanageable, get in touch with so we can put a personal plan in place for your needs. I'm  here for any questions or queries you need addressing.

All the best, Until next time, Sophie x

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