Tips for Improving Your Back Pain

Back pain affects approximately 8 million people in the UK. It accounts for 40% of workplace absences. Which is all a bit rubbish but…

Dealing with back pain on a daily basis can be challenging. At Pilates Avenue, many of the clients we meet with back issues have fallen into a cycle of being scared to move but not moving is actually making the problem worse. There are several tips and strategies you can implement to help alleviate and prevent back pain from happening and reoccurring. 

Here are 10 general tips for managing back pain:

  1. Maintain Good Posture:
    • Pay attention to your posture when sitting, standing, and walking.
    • Use ergonomic furniture and support, such as a chair with lumbar support.
    • Regular Pilates practice can help you to become more aware of your body and how you are positioning yourself daily. 
  2. Exercise Regularly:
    • Engage in low-impact exercises like swimming, walking, or Pilates to strengthen your back muscles.
    • One of the main focuses of Pilates is core strengthening. Pilates helps you to stabilize your spine and maintain great posture. 
  3. Stretch Daily:
    • Incorporate stretching exercises into your daily routine to improve flexibility. At Pilates Avenue, we recommend our clients start the day with gentle mobilising exercises to set them up for an awesome day.
    • Focus on stretching the hamstrings, hip flexors, and lower back.
  4. Lift Properly:
    • When lifting objects, bend your knees and keep your back straight.
    • Lift with your legs rather than your back to avoid straining it.
  5. Maintain a Healthy Weight:
    • Excess weight can strain your back, so aim for a healthy weight through diet and exercise.
  6. Sleep on a Supportive Mattress:
    • Use a mattress and pillows that provide proper spinal alignment and support.
  7. Stay Hydrated:
    • Dehydration can affect the discs in your spine. Drink enough water throughout the day.
  8. Manage Stress:
    • Stress can exacerbate back pain. Practice relaxation techniques like deep breathing or meditation.
  9. Use Heat and Cold Therapy:
    • Apply a heating pad or hot pack to relax muscles and improve blood flow.
    • Ice packs can reduce inflammation when applied for short periods.
  10. Avoid Prolonged Sitting or Standing:
    • If you have a desk job, take short breaks to stand, stretch, or walk around.
    • If your job involves a lot of standing, use anti-fatigue mats and wear comfortable footwear.

At Pilates Avenue, we are passionate about Pilates and believe it is a great option for supporting people with back pain but it is important to get any back problems checked by your healthcare provider especially if your back pain persists or worsens. They can provide a proper diagnosis and recommend specific treatments or therapies tailored to your condition. These tips are general guidelines and may not be suitable for all types of back pain.

If you would like to have a chat with us to discuss whether Pilates would work for you.

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