As a BS6 Osteopath, I am often advising patients on how to avoid back pain in Bristol.
My mantra as an osteopath in Bristol has always been 'prevention is better than cure' so what are the best ways to avoid back pain and back injuries?
Most back pain comes from either making a sudden or unexpected movement or doing too much of something, such as
Sitting
Gardening
Lifting
Bending
Housework
The list is endless, but this gives you an idea.
Poor sitting posture is often a major issue when it comes to back pain in Bristol - read this to find out why.
When it comes to maintaining good back health, my advice is little and often.
Avoid long periods of sitting, this is a critical consideration. The body needs to move regularly, but be careful not to place too much strain on it. If you are sitting, then take micro breaks.
Back pain in patients can also come from new strains on the body, from any of the following causes:
A new sporting activity
A new gardening season
A new house with lots of lifting and moving
A new chair at home or work
A new job with different sitting and standing routine
A new car with a different seating position
To avoid injuries from new activities it is important to build up slowly.
Introduce your body gradually to new tasks and allow the muscles and joints to strengthen and accommodate.
Here's some useful tips on how a Bristol Osteopath can help you with spinal conditions and general back pain problems.
The elephant in the room that many patients do not want to address, but which is often relevant, is that of age and the process of ageing..
Age doesn't mean we cannot do things, but it does mean the body needs more time to adjust to new tasks, movements, activities, exercises and so on.
Stability & Flexibility
Maintaining good back health comes down to these two key areas.
Poor stability means that joints (especially in the spine) and unprotected and susceptible to injuries.
Too little (or too much) flexibility can prevent healthy levels of mobility, which can in turn cause back issues.
It is vital to find a balance between stability and flexibility.
Some of my preferred activities for this include stretching daily, core exercises, Yoga, Pilates, Tai Chi, and Dance classes.
Check out these top tips on maintaining good core strength and flexibility.
Staying active
Gentle activity is a great way to keep the body, muscles and back healthy.
Walking, Nordic walking, steady jogging, cycling, and swimming are just a few examples. These are all great activities to help avoid back pain.
Intense and higher impact activities are of course good for the body, but we must build up to these steadily.
Rest and recovery
Maintaining good back health can be simple, and it often comes down to a good routine of rest and recovery.
Rest and sleep are critical in maintaining good physical and mental health.
Prevention treatments
A Bristol Osteopath can help back pain with preventative treatments. please visit here to find out more about my treatments.
Maintenance Treatments for back pain
Most of us challenge our bodies daily, either through too much activity or too little movement.
Just like a car or bike, we often need some maintenance to take care of our moving parts.
Some of my patients like to come in for regular Maintenance Osteopathic Treatments and preventative work, to avoid back pain and back injuries developing.
Nutrition & hydration
Eating and drinking plenty of water allows the joints and muscles to function properly and at the optimum level, while reducing injury risks.
What are the warning signs of back pain?
Pain is a warning sign, so don't ignore it. Ice packs on aches can help to reduce inflammation. A warm bath with Epsom Salts can also allow your back muscles to relax if over worked.
Patients often report a feeling of weakness or instability before their back ‘goes’. If you can spot this it could help to prevent a more acute strain.
Early intervention through osteopathic treatment can often help to prevent a back problem from developing. Early treatment also aids a faster recovery.
To book a treatment with me at my Bristol Osteopathic clinic for back pain, please visit here.