Everyone will encounter some type of lower back pain at one point or another in their life. Because of this, it’s no surprise that lower back issues are a major contributor to absence from work.

You suffer lower back pain because the lower back supports the weight of the upper body and is subject to a lot of stress and strain – especially during regular, everyday movements like lifting and twisting.

I wonder how many of you suffered from lower back pain during lockdown when you started working from home, or still suffer now?

It’s easy to see why you have back pain when sitting at the kitchen table with your laptop wasn’t a comfortable option working from home. The table is meant for eating, not working.

It’s a different height and level to a computer desk, hence the endless aches and pains.

Lower back pain is also a common concern for golfers, as they twist and turn their lower bodies to swing the club. The same can be said for cyclists as they lean forward when pedaling.

In my clinic, I see patients in their early 20s who can continue to suffer from lower back trouble throughout adulthood. Studies have shown that up to 80% of the general population is affected by low back pain at some time during their lives.

But, no matter the cause of your problems, there are ways to avoid lower back pain and I have put together 9 recommendations that can help you prevent future problems and get relief fast.

Avoid Lower Back Pain – Tip #1 – Maintain Correct Posture

To prevent lower back pain and injury, it’s important to maintain proper posture when performing physical activities, particularly if you play sports or have a job that requires repetitive motions.

Avoid slouching as much as possible and aim to keep your spine straight.

When lifting, you should bend and straighten from the knees, and not the waist.

Avoid Lower Back Pain – Tip #2 – Maintain Correct Posture When Sitting

You can avoid lower back pain by maintaining proper posture when sitting. If you have a desk job, keep your feet planted on the floor and use a chair that provides lower back support.

A footrest is a positive idea.

Avoid hunching forward to see your computer screen and reaching far in front of you to use your mouse or keyboard.

Avoid Lower Back Pain – Tip #3 – Stretch Your Muscles

To reduce and prevent lower back pain, stretching is key. Our backs come in different shapes and sizes, making it imperative to perform a variety of stretches for the best possible outcome for your back.

Basic lower back stretches include:

1. Lying flat on your back and pulling your knees to your chest.
2. Lying flat on your back with your arms outstretched in a T position, bending one knee and twisting in the direction of your straight leg while trying to touch your bent knee to the floor (called a spinal twist).
3. Lying on your stomach with your arms stretched overhead and lifting your chest and/or legs off the floor (think Superman’s pose when flying!).

Avoid Lower Back Pain – Tip #4 – Use Ice Or Heat

If you’ve experienced lower back pain, applying ice within the first 24-72 hours can help ease pain and reduce swelling. After that, switch to heat to help relax tight muscles.

Heat – a hot water bottle used by many – is useful for chronic lower back pain that isn’t related to an acute injury.

Regardless of whether you’re using heat or ice, you shouldn’t use it for more than 20 minutes at a time to help prevent skin damage.

Avoid Lower Back Pain – Tip #5 – Wear Proper Footwear

Supportive footwear can improve your posture, increase stability and decrease your risk of suffering from lower back pain.

Make sure you wear the correct footwear for the activity you are performing.

1. Although occasionally wearing unsupportive shoes such as flip flops or high heels is unlikely to cause lower back problems, prolonged or frequent wear can put increased pressure on your lower spine.
2. Orthotics – on sale at my clinic, Paul Gough Physio Rooms – are a tool many people suffering from lower back pain make the most of. They are proven to help your posture, are easy to use, and are extremely beneficial for pain relief.

Avoid Lower Back Pain – Tip #6 – Maintain A Healthy Weight

Being overweight increases the strain on your lower back, especially as you get older.

Follow guidelines and recommendations for diet and exercise and aim to keep your weight within a healthy range for your height.

Avoid Lower Back Pain – Tip #7 – Stay Active

If you’re suffering from lower back pain, resist the temptation to stay in bed. Think of the complete opposite: moving around and engaging in gentle stretching can help your lower back muscles heal faster.

However, be wary and careful to move within your comfort zone and avoid strenuous activities that cause more pain.

Avoid Lower Back Pain – Tip #8 – Get A Massage

In addition to stretching, massage is another way to help lengthen shortened muscles and relieve tension in the lower back.

Healthy lower back muscles lead to increased overall stability, which can help prevent future lower back problems.

Avoid Lower Back Pain – Tip #9 – Sleep On A Good Quality Mattress

Lower back pain sufferers usually benefit from sleeping on a medium-firm mattress. However, your preferred sleep position also should influence your mattress selection.

To maintain good posture, side sleepers should select a softer mattress.

Back and stomach sleepers should choose a firmer mattress. If you have lower back pain, it’s a good idea to avoid sleeping on your stomach altogether.

Many people suffering from lower back pain sleep with a pillow between their legs. This keeps your pelvis neutral and prevents your spine from rotating during the night.

Are You Looking For Free Back Pain Relief Tips?

If you’ve been suffering from back pain for a while and haven’t been able to find any solution for immediate relief, you can find out how to end stiffness in your back without the need for painkillers and avoid going to see the GP in my free back pain report.

Download Hartlepool’s #1 Back Pain Expert free report here – Free Back Pain Report

Need Immediate Relief And Expert Help From Lower Back Pain?

Is the pain from your back becoming unbearable and you need help from Hartlepool’s leading back pain specialist?

I know that suffering from back pain can be annoying and often puts your life on hold. I believe you should be able to carry out your daily life free from pain and sciatica so you can do things like walk the dog or keep up with your grandchildren.

Physiotherapy could be the long-term solution you’ve been looking for.

I’m currently offering a free back pain consultation where you can speak to a member of my team, ask the questions you have and discover the best treatment options for you to return to your life pain-free while eliminating your back pain for good.

To arrange your free back pain consultation, fill in our simple web form or call my clinic on 01429 866 771 to speak to a member of my team.

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