MARLBOROUGH House osteopath Kate Smith offers some practical advice on relieving back pain: 

 

AFTER New Year did you resolve to go to the gym and work on having a strong back? 

Our backs should not be something we think about only in the gym. Our daily lifestyles also have a large role to play.

Here I will explain how to maintain a healthy, strong back.

At the gym: When lifting, bend your knees, move your toes under the bar, put your shoulders back, push through your heels and, lastly, breathe.

This advice can also be applied to lifting any heavy weight.

Your work ergonomics: Many of us have sedentary jobs sat behind a desk. We become absorbed in a task and before we know it hours have passed.

As you sit, you are shortening your hip flexors, and your buttock muscles can become tight and pull on your lower back, resulting in back pain.

Handbags: This doesn’t apply just to women, so men, don’t skip this part. We’re all guilty of filling our bags to the brim with ‘just in case’ items, whether it’s handbags, briefcases or gym bags.

A heavy bag makes your shoulder roll inwards and can cause trouble down the whole length of your spine. You sink down on one hip, and can get pain in your back or headaches from the pressure in your neck.

It is said that the average woman carries a spine-crushing 5.2lbs, much more than the recommended 2lb.

Sleeping: We’re all capable of getting into odd positions when we sleep, so ensuring the best possible support while we sleep is very important. Spending six to eight hours in the wrong position can cause back pain.

Having the correct mattress is imperative.It must not be too soft or too hard, and the firmness should equal our body weight.

Importantly, pillows must support the head and neck. If we get these things right our bodies can handle the artistic shapes we make during the night.

Prevention: It isn’t just a case of strengthening the muscles in the lower back, but it’s also very important that we maintain good core strength. This can be achieved by holding the plank position in pilates/yoga and engaging the core muscles.

Strengthening from the inside out will not only create a stronger back which looks good, but a back which could take you through life pain-free.

If you’re suffering from lower back pain your osteopath will work to increase mobility in the spine, loosen the surrounding muscles, and ensure that the pelvis is aligned and that the rest of the spine is moving correctly.

They will work to find the origin of the pain and help to prevent further problems.

  • Kate Smith, one of Marlborough House’s team of osteopaths and chiropractors, offers free initial back checks to find out how best to help you. Kate is also offering £10 off your first treatment this spring.