Back pain, which is particularly common in the lower back, is usually the result of an injury or muscle strain. In most cases the pain isn’t causes by anything serious, but if the pain persists over a number of months or keeps coming back you should see your GP. Taking anti-inflammatory painkillers and using hot or cold compressions are two ways recommended to relieve back pain. But another, less obvious way to treat back pain, is staying as active as possible.
It used to be thought that bed rest would help you recover from a bad back, but it’s now known that people who remain active are likely to recover more quickly
NHS
The NHS explains: “One of the most important things you can do is to keep moving and continue with your normal activities as much as possible.
“It used to be thought that bed rest would help you recover from a bad back, but it’s now known that people who remain active are likely to recover more quickly.
“This may be difficult at first, but don’t be discouraged – your pain will start to improve eventually. Consider taking painkillers if the pain is stopping you from carrying on as normal.
“There’s no need to wait until you’re completely pain-free before returning to work. Going back to work will help you return to a normal pattern of activity and may distract you from the pain.”
Research has shown bed rest for more than a couple of days doesn’t help back pain and in the long term can actually make it worse as the muscles in the back become weak and less fit.
Exercise also releases endorphins – the body’s natural painkillers, according to Versus Arthritis, a UK charity dedicated to supporting people with arthritis and movement problems.
Simple back exercises and stretches can be carried out at home as often as need be.
The charity recommends the following five exercises.
Knees to chest
Begin by laying on your back with your knees bent. next, bring one knee up and pull it gently into your chest for five seconds.
Repeat this up to five times on each side.
Back stretch
Lay on your back with your hands above your head. Next, bend your knees and roll them slowly to one side, keeping your feet on the floor.
Hold this pose for 10 seconds then repeat three times on each side.
Pelvic tilt
Lie down with your knees bent, then tighten your stomach muscles flattening your back against the floor.
Hold this for five seconds then repeat five times.
One-leg stand
Hold on to something for support if needed, then bend one leg up behind you.
Hold this pose for dive seconds then repeat three times on each side.
Deep lunge
Kneel on one knee with the other foot in front, then face forwards and lift the back knee up.
Hold this for five seconds then repeat three times on each side.
There are nine other symptoms alongside back pain which require immediate medical attention.
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