Back Pain

Exercise your back: Back pain is a common problem. By following this advise, as well as seeking my consultation, back pain can be avoided.

Keep active and try to exercise regularly. This will strengthen the muscles in your back and stomach, which support your spine and help prevent back pain

Stand up straight - slouching with your shoulders curved forward puts a strain on your back. Imagine you have a wire attached to the top of your head pulling you up, making you taller.

Slumping in front of TV all evening or sitting in the same position all day at work are common causes of back pain. I offer ON SITE MASSAGE to businesses who prefer to have their staff treated in the office (reasonable group discounts are offered at on-site page). Get up and stretch regularly, every 20 - 30 minutes if possible, and make sure your chair helps support your back.

Make sure your mattress is supportive but not necessarily hard.

Unaccustomed exercise or activity can cause back pain. E.g. spending hours in the garden digging, decorating or taking up a sport when you are unfit.

Keeping active and physically fit will help you avoid back pain. You can also reduce your risk by improving the strength and flexibility of the muscles supporting your spine (central control).Try to do the stretches and strengthening exercises regularly as part of your daily routine.

If you have any history of back problems, a 15 minute free consultation is available by contacting my above E mail address, before trying any of these exercises. Do not continue any of the exercises if you feel any pain.

STRETCHES:

Stretch your back. Stand with your feet shoulder width apart with your hands in small of your back. Look straight ahead and push your hips forward and arch your back. Hold for a count of 5. Repeat x5.

Stretch your lower back. Lie on your back with your knees bent, feet flat on the floor, stomach muscles pulled in. Bend your right knee onto your chest and follow with your left knee. Tuck your hands behind your knees and pull gently towards your chest. Hold for a count of 5. Repeat x5.

Stretch your upper back and shoulders. Stand with your feet shoulder feet apart, knees slightly bent, pull in your stomach muscles. Turn your hands and wrists outwards so that your thumbs are pointing behind you. Hold for a count of 5. Reappear x5.

Body stretch. Lie with your knees bent, feet flat on the floor, arms at your side. Slowly stretch out your right leg and stretch your right arm over your head, flex your foot upwards. Hold the stetch for a count of 5 and repeat x5. Repeat to the left side.

Side bend. Stand with your feet shoulder distance apart, stomach muscles pulled in, with your knees slightly bent, place your hands flat on the wall with your shoulders and elbows at right angles. Bend to one side as far as is comfortable and hold for a count of 5. Repeat to the other side.

Rotation. Lie on your back with your knees bent with your feet flat on the floor. Pull in your stomach muscles and roll your knees slowly to one side, then over to the other side. Repeat x5.

Muscle control. Stand tall with your feet shoulder distance apart. Place your hands on your lower stomach. Pull in your stomach as far as possible, pulling your navel towards your spine. Hold for 5 seconds, keep breathing naturally, and repeat x5. You can practise pulling in your stomach muscles in this way when sitting and lying down. Strong stomach muscles help support your spine. Try to do this simple exercise regularly during the day.