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7 tips to help when back pain hits

7 Tips to help yourself when Back Pain hits

Back pain is estimated to affect most adults at some point in their life. It is also one of the leading causes of time off work. So here are a few tips to help if it strikes:
  1. ICE – a pack of frozen peas will do. Always wrap it in a damp tea towel to protect your skin. Use it for 10 minutes every half hour.
  2. TOILETS – If you have a really bad back, sitting on the loo can be a struggle. How do you get down and then get back up? The answer, sit facing the cistern and use it to support yourself down and back up!
  3. CAR SEAT – Getting in and out of the car (perhaps to get to your physio appointment?!) can be tricky. A simple trick is to lie a plastic bag on the car seat (to reduce friction), sit down with both legs still out and swivel round.  Do the opposite to get out.
  4. POSITION – changing position can often seem the hardest part, but staying too long in one position can leave you feeling stiff and make it harder to move. So try and shift positions every 20 – 30 minutes.
  5. BAR STOOL – possibly the only time I’ll recommend a bar for treatment! Perching on a bar stool can often be the most comfortable position as you are supported but not in a full sitting position. But while 1 brandy is medicinal, more slows the healing process!
  6. STAND TALL – try and concentrate on standing well. Focus on your core muscles and pelvic floor and use them to support you. If you’re in front of a mirror (cleaning your teeth is good!) pull your chin in so your ears are over your shoulders, draw your shoulders back and down and bring ankles, hips and shoulders into a line.
  7. GET HELP – pain is a protection mechanism – it gets you to stop moving so your body can recover. But if it lasts more than 24-48 hours get proper, qualified help!
Or book a Free 15 minute telephone consultation to find out how we can help.
7 myths about back pain by Estelle Mitchell Consultant Physiotherpist at Bodyworks Clinic Marbella

7 things your doctor didn’t tell you about back pain

Complete the form below to get Estelle’s simple free guide to resolving back pain.

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