Back pain is the most common symptom we treat at the clinic in Croydon. However there are exercises and simple changes a patient can do avoid symptoms getting to out of control.
Follow my simple tips below:
Practice a regular physical activity to help maintain flexibility and muscle strength in the back and abdomen. Try to aim for at least 30 minutes of exercise 3 times per week where you are getting your heart pumping a bit harder than when you are at rest.
Maintain a good posture (standing and sitting). In prolonged sitting, it is advisable to take breaks and get up regularly. Ask for a suitable chair (which supports the lower back).
Make sure to bend your knees when picking up a load (heavy or not).
Stretch daily
Preventive osteopathy: if you are prone to back and sciatic pain, do not wait to see an osteopath. It is advisable to consult at least once or twice a year, in order to maintain a balance and thus avoid the appearance of acute pain on a "false" movement.
If you are suffering from back or sciatic pain, consult an osteopath who will determine the origin of the pain and provide effective evidence-based treatment (including advises on appropriate exercises and self-management strategies.)
3 Stretches to Relieve Low Back Tension
1) Knee hug stretch
Start position: Lie on your back. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed.
Action: Bend both (or one) knee up towards your chest and grasp your knees with both hands. Slowly increase this stretch as comfort allows.
Hold for 20 seconds with controlled deep breaths.
Repeat 3 times.
2) Lying Piriformis stretch
Start position: Lie on your back. Bend your left leg and rest your right foot on your left thigh.
Action: Grasp your left thigh and pull towards you. Keep your tailbone on the floor throughout and your hips straight. You should feel the stretch in the right buttock.
Hold for 20 seconds while taking deep breaths. Repeat three times on each side.
Tips:
Use a towel around the thigh if you can’t grasp your thigh.
3) Lying Gluteal muscle stretch
Start position: Lie on your back. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed.
Action: Bend one knee up towards the opposite shoulder. Slowly increase this stretch as comfort allows.
Hold for 20 seconds with controlled deep breaths.
Repeat 3 times on both sides
Written by: Sabrina Peyandane, Osteopath at the Osteopathic Clinic in Croydon.
Sabrina practices both structural and cranial osteopathy.
Sabrina has extensive experience treating newborns to teenagers and worked in neonatal intensive care wards treating premature babies. She also has experience treating expectant and post-partum mothers and she believes it is important to treat both mother and baby during pregnancy and beyond.
Sabrina also has a strong interest in sport and sport injuries and is a qualified and experienced sport massage therapist.