Back pain is a common complaint for Australians. It affects men and women of all ages; an estimated 8 in 10 Australians will experience back pain at least once in their lives, and when it happens it can be severely demobilising.
While anyone is potentially vulnerable to low back pain, it seems that some types of workers are at increased risk for it because of the nature of their jobs. This includes registered nurses,bus drivers and office workers who sit at a desk all day long.
There are steps you can take to reduce the chances you’ll suffer from back pain, and to alleviate the pain you’re feeling. Check out the following 3 suggestions for easily soothing back pain.
Research has revealed that there are specific physical exercises you can do to ease lower back pain. After conducting a study, a group of researchers surprisingly determined that aerobic walking is one of the best possible solutions for low back pain. This is because walking is an easy way to target the muscle groups that most need attention, yet walking doesn’t require a doctor’s oversight or any real expertise to implement. The specific programme implemented by the researchers consisted of brisk walks taken two to three times a week for a duration of 20 to 40 minutes each.
Other possibly beneficial exercises include partial abdominal crunches and hamstring stretches. Yoga exercises might also be beneficial for those who suffer from low back pain. If you’re experiencing low back pain, there are also exercises you may be better off avoiding until the problem resolves. These include toe touches and sit-ups.
Depending on your current physical condition, starting a new exercise programme or changing your current one might be challenging. If you haven’t yet alerted your GP that you’re experiencing back pain, it’s a good idea to discuss the situation with them. Your GP can probably help to point you in the direction of the ideal exercise programme for your situation.
While exercise is essential for your health, it’s also imperative that you avoid doing exercises that will cause harm to your body, so it makes good sense to get help from your GP to arrive at a suitable regimen. You can also use the symptom checker at the Healthdirect government website to get a better idea of whether or not you should seek medical care.
#2 – Get a Better Mattress
Have you noticed your back pain flaring up at night? Does it ever keep you awake? Are you aware of it first thing in the morning when you wake up? If so, it is likely that the mattress you are sleeping on is either causing or contributing to your back pain.
This can happen for a number of reasons, but one of the most common is simply that your mattress is worn out. If your mattress is saggy or lumpy, or if you notice the springs sticking out and poking you, those are tell-tale signs that it’s time to start shopping for a new one. Ecosa has some helpful suggestions for finding the best mattress for bad backs.
If you can’t prioritise a mattress purchase at the moment, you might be able to achieve some relief by simply rotating your mattress to a new position. But, if your mattress is truly worn out, it is worth replacing it as soon as you can.
#3 – Use Ergonomic Furnishings and Accessories
Many people experience back pain because they sit upright in the same position for long periods of time. This can be aggravated by poorly designed furniture and accessories. If your work requires you to remain seated for long periods of time, and you aren’t already using an ergonomic workstation, upgrading your office furniture to ergonomic models could possibly help to ease your back pain.
Regardless of the type of office furniture you are using, it might be possible for you to make some adjustments to your chair and desk that will improve your posture. This, in turn, might help to reduce the amount of back pain you experience.
These aren’t the only possible ways to relieve back pain, but these 3 suggestions will definitely give you a good starting point. They’re solutions are likely to be viable for the majority of people who suffer from back pain, so make sure to give them a go! And of course, if none fo these suggestions lead to any improvement, then it’s time to speak with your GP for situation-specific help.