Taking care of your back outside of the clinic in between visits to aid your recovery and prevent further aggravation of your symptoms. With many of us spending long hours sitting at desks or engaging in physical activities that can strain our backs, it’s important to prioritise back care at home. By following some simple tips and incorporating back-strengthening exercises into your day, you can help keep your back strong and pain-free.
Importance of Back Care
The back is a complex structure made up of bones, muscles, ligaments, and tendons that work together to support our bodies and allow us to move. When the back is not properly cared for, it can lead to a range of issues, including muscle strains, herniated discs, and chronic pain. Taking steps to care for your back at home can help prevent these problems and improve your overall quality of life.
Tips for Preventing Back Pain
One of the best ways to take care of your back at home is to practice good posture and body mechanics when lifting, especially respect the load when it is heavier than what you are used to. This means when sitting, avoid slouching, sitting for long hours on your bed or sofa with a laptop on your lap. The inactivity according to the research is more of a concern than the poor posture itself. When lifting heavy objects, bend at the knees and using your legs, not your back. This will ensure that the larger muscles in your buttocks and legs are sharing the load as well as your back. Additionally, staying active, flexible and maintaining a healthy weight can help reduce the risk of back pain.
From a chronic pain perspective, making sure to get enough rest and sleep, as well as managing stress (in all its forms), are also important factors in managing back pain.
Creating an Ergonomic Home Environment
Creating an ergonomic home environment is key to preventing back pain and promoting good back health. This includes setting up your workspace with a comfortable chair that provides good lumbar support, positioning your computer screen at eye level to reduce strain on your neck and back, and using a headset or speakerphone for long phone calls to avoid cradling the phone between your neck and shoulder. Additionally, arranging your furniture and household items in a way that promotes good posture and minimises strain on your back can help prevent back pain.
Sleeping Postures and Pillows
It is very common that people get disturbed sleep due to back pain especially when you turn over in bed, this can be very painful. Most of the time this gets better after a few days and more in the early stages following a bout of back pain. Sometimes this may be due to the mattress no longer being supportive or it can be that the pain and stiffness makes certain positions uncomfortable so hold off buying a new mattress just yet and either wait till your back has got better or wait till you have seen your Osteopath first.
If you sleep on your side, draw your legs up slightly toward your chest and put a pillow between your knees. Flexing your knees and having a pillow between your legs can help align your spine, pelvis and hips. This position takes pressure off your spine and also prevents you turning over frequently in the night.
If you sleep on your back, try a pillow under your knees that encourages your back to flatten into the mattress. If this aggravates your back, try sleeping on your side instead.
Sleeping on your stomach can be hard on your back. I will always recommend trying other sleeping positions first but if you can’t sleep any other way, reduce back pain by placing a pillow under your hips and lower stomach. Use a pillow under your head if it doesn’t place too much strain on your back.
Back-Strengthening Exercises at Home
Incorporating back-strengthening exercises into your routine is a great way to care for your back at home. Some effective exercises for strengthening the muscles that support your spine include Bridges, Superman, Squats and gentle Swiss ball exercises to waken up the deep muscles of your pelvic floor and abdominal wall (and dare I say it.. the core). These exercises can get you moving again safely following an injury as many people associate pain with movement and protect themselves to prevent further irritation. Movement such as walking, bending and doing everyday things will not cause more damage but since you are sore and stiff it won’t feel easy to do at first.
For specific exercises for your condition, it’s important to consult with a healthcare provider or Osteopath before starting any new exercise routine to ensure that the exercises are safe and appropriate for your individual needs.
By prioritising back care at home and following these tips for preventing back pain and creating an ergonomic environment, you can help keep your back healthy and strong. Incorporating back-strengthening exercises into your routine can further enhance the health of your back and reduce the risk of pain and injury. Remember, taking care of your back is an important part of maintaining overall wellness and quality of life.