Lower back problems result from a variety of factors. It isn’t possible to point to one specific cause.

Unsurprisingly, it is partly the result of us living more sedentary lifestyles. We are less active than in previous generations. And some issues are anatomical.

But lower back problems aren’t just a result of poor posture. Likewise, the fact we sit around so much more doesn’t tell the full story.

Increasingly, experts are realizing that the psychological and social aspects also play a role. You may well have experienced back pain when you were stressed out at work. Or when the kids started playing up.

Whatever the cause, one thing is clear. Stopping all forms of movement is not the answer. In fact, the complete opposite is true. In most cases, exercise and movement are a great way to counteract the problem. Most importantly, visiting a pain clinic for treatment is the way to go.

Lower Back Problems

A new way of looking at treating the back

There was a time when rest, pills and in some cases, surgery were seen as the answer. But, over time, the role of non-invasive treatments has gained credibility.

Furthermore, exercise is strongly recommended for chronic lower back pain in particular. It can help in three main ways. It can help address muscle weakness and a lack of flexibility in the lower back. Also, exercise can help reduce the intensity of the pain. And importantly, it can help to rid you of some of your fears and concerns regarding back pain issues.

So, let’s look at some particular exercises that can help.

Lower back problems – exercises that can help

The key is to get the back moving and operating again. Providing you don’t have any serious structural damage there are some great little exercises to get you started. Try these for starters.

Pelvic tilts – Lie on your back. Knees in a bent position. Pull your belly button in towards your spine. Tilt the pelvis forward and hold for 5 seconds. This can be repeated a few times in a row to help mobilize the lower spine.

Knee rolls – Lying on your back. Bending the knees so the knees are off the ground. Keeping as much of the back on the floor as possible. Rotate the knees toward the floor on one side. Then gently swing the knees over to the other side. And repeat this movement a handful of times.

Press up back extensions – Lying face down. Simply use your forearms to push off the ground. The idea is to lift the head and shoulders up and create an extension of the spine.

Bird dog – This is a bodyweight floor exercise that helps to strengthen the lower back and firm the abdominals. Starting on your hands and knees, keeping the back aligned, extend one leg and the opposite arm. Then do the same for the other leg and arm. And repeat several times.

Supermans – This is similar to the bird dog exercise. However, on this occasion, you lay face down and flat on the floor. This requires more of a lifting motion and is good for strengthening the lower back.

A final word

There are of course many other exercises and stretches that can help. We hope this information is useful. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help!

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Back pain is a real problem, in the UK, 2.5 million people suffer from back pain every day of the year. Furthermore, in the UK, poor sleep is a major issue. And of all the physical components, bodily discomfort has been cited as the single biggest cause of poor sleep according to the Great British Sleep Survey.

Obviously back pain and sleep deprivation can have a massively detrimental effect on your mood, your motivation and can even impact your ability to complete your day to day work effectively. It is possible that you suffer from one or both of these complaints. But few people think about the connection between the two. We take a quick look at some simple improvements that can help you.

Sleeping positions for back pain

Possible sleeping positions

In the simplest terms there are 3 main positions that you can sleep in; on your back (supine), on your stomach (prone) or on your side.

But according to Professor Chris Idzikowski who is the director of the Sleep Assessment and Advisory Service, there are actually six common sleep positions; the ‘free fall’, the ‘fetal’, the ‘log’, the ‘yearner’, the ‘soldier, and the aptly named ‘starfish’.

The truth of the matter is people sleep in lots of weird and wonderful positions. And although many of these positions are now firmly established as habit, there are a few things you can do to help alleviate back pain and improve the quality of your sleep.

Tips to improve your posture while sleeping

If you sleep on your side, here is what you should consider doing. Firstly, as with all positions, it is key to try and maintain a neutral spine position. To aid this, ensure that your pillow (or pillows) support the weight of your head that keeps it level with the rest of the spine.

Next, consider keeping a slim pillow (or towel) between the knees, these tips were particularly helpful in helping to relieve pressure on the lower back. And finally, to help maintain a stable position while you sleep, slightly bend the knees.

If you sleep on your back, then congratulations! It is generally considered the best position to sleep in to maintain a decent posture. There are a few things you can do to optimise your sleep in the position too.

As always maintain a proper alignment of the spine by ensuring your pillow properly supports your head and spine. It is very important that your pillow is not too big though, as this will create unnecessary pressure on the cervical spine. It may also help to rest a small pillow under your knees,

If you sleep on your front, then I am sorry to say, you are in the habit of sleeping in the most challenging position of all. The worst aspect of sleeping on your front is that it exaggerates the curve in the lumbar spine.

It is not generally advised that you sleep on your front. Try and change the habit if you can. But if  you can’t change it, try resting a slim pillow under your abdomen to protect your lower back.

If you do suffer from back pain, we have a number of therapists that can help you. 

We hope this information was useful for you. If you have any questions about it or about our treatments, please contact us.  We are in Mill Hill Broadway and Islington.  We are always happy to help.

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How to get relief from lower back pain

If you have ever suffered from lower back pain you’ll know just how invasive it can be.

This may come as small consolation, but believe me, you are not alone.

As many as 1 in 3 adults in the UK suffer from back pain, especially lower back pain, according to research done by BUPA

But what can you do to manage the pain? …

And what are the latest ways to treat it?

Background on lower back pain

The lower area of the back (that starts below the ribcage) is called the lumbar region. With our modern lifestyles, there are a number of factors that can cause pain in this area.

Acute injuries can come from heavy lifting, sudden twisting, or from overdoing it on the golf course at the weekend!

But the lower back pain I wish to address here is the chronic pain, which usually refers to a problem that has persisted for 3 months or more.

This kind of lower back pain often rears its ugly head some time in your 30s. Almost invariably it is the result of sitting at a desk all day, especially if your chair is uncomfortable, or if you have a tendency to slouch.

The troubles are particularly exacerbated if you are overweight or live a generally inactive lifestyle.

Getting relief from lower back pain

The first thing you need to do is establish how serious it is. It’s worth checking out with your GP if the cause is acute. Find out if it is down to a rupture or even a bulging disc. If so, you need to take specialist advice in the first instance.

If it is chronic however, and solely down to a slow deterioration in the structure of the lower back, there are some very clear steps you can take.

To get tangible relief from the pain, I’d suggest a mixture of exercise, stretching and massage Researches noted that patients who did all three were able to move around more easily and suffered less both in the short and long-term.

As a side note, if the pain is caused by a muscle strain, avoid the temptation to over-rest it.

Studies suggest that any more than a day or two of bed rest can actually make the pain worse and may reduce muscle tone and flexibility.

Stay hydrated to ease your lower back pain

There has been a fairly recent explosion of interest into what is known as fascia research. The new investigations go beyond the superficial information provided by some parts of the medical arena.

The new theory claims that the body is connected by a system of connected tissue (known as Fascia), and has found that the body is not the passive structure that was once outlined in anatomy studies.

The fascia is made up of collagen, elastin and other fibres. Importantly it is bathed in cellular fluid. Unfortunately, bad lifestyle habits can lead to this connective tissue becoming dehydrated. And without adequate fluid, the connective tissue is not robust enough to support your body properly (Especially the lower back!).

Clearly, drinking enough water and getting fully hydrated will help. But drinking adequate amounts of water alone won’t get the fluid back into the tissue.

However,  by combining a massage technique known as manual therapy,  whilst also increasing your water intake, you CAN rehydrate the connective tissue, and finally bring welcome relief from your back pain. Check out treatments for back pain at Perea Clinic.

We hope this information is useful for you. If you have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. If you like this blog, please share!

We are always happy to help.

The post Lower Back Pain – How to Get Relief appeared first on Perea Clinic.