5 Simple Tips To Help Back Pain

March 30, 2015

 Back pain symptoms can range from a persistent niggle to an acutely disabling pain which can necessitate bed rest and/or time off work.  It is very reassuring to be in experienced hands when you seek treatment for back pain and at Physiofusion we offer a variety of treatment approaches to help relieve your back pain depending on each individual’s needs. We also take time to educate our patients on how to manage their symptoms. If you’re suffering from back pain at the moment, here’s some simple tips to manage your aches and pains:


1. Improve Your Posture

Correcting your posture is a simple way to help treat and prevent back pain. Sitting is usually the most aggravating activity for people with low back pain but standing can also be a problem for many, particularly if the source is a facet joint. If you have questions about choosing an appropriate chair support for your office chair or car seat, our physiotherapists can offer you advice based on your individual posture and seating requirements


2. Gentle Exercise

Long periods of rest or inactivity can often make back pain worse. Take regular breaks if you are sitting for extended periods, go for frequent short walks or sign up to an appropriate exercise class for your condition. We run specialised pilates classes specifically for people suffering back pain in order to improve their core and flexibility which helps to alleviate symptoms  – click here to find out more information on how these classes can help.


3. Get A Good Nights Sleep

Improving your sleeping positions can also make a big difference to the condition of your back. If you like to sleep on your side, try placing a pillow between your knees which will help to maintain good spinal alignment throughout the night. This is particularly beneficial for women due to the width of the female pelvis.  If you prefer to sleep on your back, the pillow should be placed under your knees which will facilitate good alignment of your lower back and hopefully allow you a comfortable night's sleep'.


4.  Hot or Cold?

For many injuries and conditions, physiotherapists and doctors give specific advice on whether to apply heat or cold packs to the painful area. Luckily, for most back and spinal conditions, we have the option to use either! Cold packs will reduce inflammation and ease muscle spasm, and heat can also relax tense muscles and increase blood flow to an area for healing. In most cases, our advice is to follow your natural inclination- unless otherwise advised by your physio or doctor.


5. Lose the fear!

Fear of moving your back following an episode of back pain (because of the belief that your back 'might go') is largely unjustified as a health belief. Avoidance of particular movements is often unhelpful and leads to compensatory movements and long term changes in how the brain plans for the spine to move. Your physiotherapist can help to show you 'how' to move, and thus restore your confidence in remaining active and fit.


If you are experiencing back pain and would like to schedule an appointment please email info@physiofusion.ie. Our experienced Chartered Physiotherapists will design a tailor made programme to help you manage your symptoms and relieve your back pain. 

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