Two-thirds of us will experience back pain at some point in our lives, so try these speedy solutions to help keep you comfortable and stave off future problems.
Weigh your handbag
When was the last time you emptied your handbag and gave its contents an overhaul? The chances are you’re carrying too much weight – and your back could be paying the price.
New research has found the average woman lugs around a startling 17 items on a daily basis, meaning handbags tip the scales at just over 3kg. That’s heavier than three bags of sugar – and over 1kg more than physiotherapists generally recommend we carry. So if yours weighs more than 2kg, it’s time for a clear-out.
Additionally, chiropractors advise that while you are out and about, you switch the shoulder you carry your bag on every few minutes.
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Exercise before getting up
Your back muscles are prone to injury first thing in the morning as they may have stiffened up through the night. So, start every day safely by stretching and warming them up before rising.
Lying on your back, bring one knee upwards toward your chest, then the other. Next, hold your lower legs and bring both knees towards your chest, hugging them there for 10 seconds.
Then, from lying on your back, roll on to the side you get out of bed, bring your knees upwards so they’re partly off the edge of the bed, then drop your legs to the floor as you use your top hand to push downwards on the bed to help yourself upright to a sitting position.
Sit BBC-style
Take a minute to ensure you’re sitting in the back-friendly “BBC” position at your desk, placing your Bottom to the Back of the Chair so your back is supported. Your shoulder blades should touch the backrest, feet should be flat on the floor and your knees lower than your hips.
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Go stand in the corner
Looking at screens for hours at a time – heads positioned forward and shoulders rounded or hunched up over our phones – puts a lot of stress on the upper and mid back, and can lead to a misaligned spine. Chest stretches can help loosen tight muscles and help rectify a forward posture.
Stand in the corner of a room, raise your arms and place your forearms on opposite walls with your elbows at about shoulder height. Slowly lean forwards until you feel your chest open and your shoulders gently stretch. Hold for six seconds and repeat 10 times.
Don’t just sit there
Sitting puts more pressure on our spine and discs than standing, says Tim Allardyce, physiotherapist at Surrey Physio (surreyphysio.co.uk). And as some of us spend 10 hours a day on our bottoms (at work, on the sofa, in the car) that’s bad news for our backs.
“Our spines love to move, so get up and move around every 20 to 30 minutes if you can,” he says.
“To improve mobility in your back, do some stretches. Standing up, run your hand down the outside of your leg to create a side bend to the spine. Do the other side, then repeat several times.”
(Image: Getty Images/iStockphoto)
60-second water sips
Healthy spinal discs – which act to cushion the vertebrae – are well hydrated. Through the day, gravity squeezes water out of the discs, which could lead to back pain. So be sure to regularly replenish them by taking
one-minute water breaks every hour.
Buy a bottle and mark it every 200 ml, labelling each line with the hour of the day. Aim for at least two litres daily.
Horse around
Strong core muscles around your trunk and pelvis help support your spine and can prevent back pain.
“Try this simple core exercise,” says Tim. “Go on to all fours, and then gently lift one hand just 1mm from the floor, and your opposite knee 1mm from the floor.
“Hold this position for 30 seconds. You will notice your abdominal muscles contracting as you try to stabilise your body. Repeat on the other side.”
Let’s twist again
Rotation stretches lasting 60 seconds will help mobilise your spine when you’ve been sitting a while, whether at home or work.
“Sitting upright with good posture, twist around to one side to touch the back of your chair, then repeat the opposite side,” says Tim. Do this several times for each side.
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Do a slouch scan
Standing with good posture minimises the load on your discs and spine, and the chance of getting back pain. Get into the habit of checking your stance.
“Ideal posture simply involves holding your chin up, so you’re looking straight ahead, letting your shoulders come back slightly so your arms hang by your side, and keeping your pelvis in a neutral position, not tilted too much,” says Tim.
Imagine a plumb line hanging straight through you from your ear to shoulder, hip, knee and ankle to make sure you are properly aligned.
Roll down
This Pilates move relieves tension in the back, increases mobility in the spine and can help improve posture by stretching out the vertebrae – and it’s a perfect move at the end of every day.
“In my classes, this is a favourite instant back pain reliever,” says Sarah Vrancken, founder of Kalm Pilates (kalmpilates.com).
“Stand so that your ankles, hips and shoulders are in line. While breathing out, nod your head towards your chest and then, vertebrae by vertebrae, slowly roll down your spine without pushing your hips back. Just imagine that from the hips down, your body is made out of stone and can’t move – movement needs to come from the spine.
“When you’re as far down as you can comfortably go, roll upwards, vertebrae by vertebrae, stacking each one on top of each other, as if you’re building a tower on top of your tailbone.
“Repeat four times.”
