Advice on helping with Backache at home
Advice for Backache
Know Your Back
The bones of the spine all the way up your back and in your neck are called vertebrae and they protect your spinal cord. Between each vertebra is a pad that acts like a ‘shock absorber’. This is very tough on the outside and is stiff and jelly-like on the inside.
Many things can cause back pain, eg:
- Poor posture.
- Strains to muscles and ligaments.
- Wear of joints. If a disc becomes worn or damaged it might press on a nerve root and cause pain and tingling in your legs.
To help stop from straining or injuring your back again you should:
- Lift correctly. Put one foot in front of the other and keep your back straight. Bend down with your hips and knees and straighten them to get back up again. Hold the object you are lifting close to you
- Stand correctly, tucking in your bottom and tummy
- Sleep on a bed with a firm base. Get out of bed by rolling onto your side. Then bend your knees and swing both legs out of bed as you push yourself up on your elbow
- Sit with enough support for your back and thighs
- Relax. Pain makes you tense which causes more pain. If you try to relax, the tension gets less and so does the pain
You should not:
- Stoop. Try to make sure that work tops are at the same height as your hip when you are standing
- Be overweight. If you are, try to go swimming regularly as it is the best form of exercise
Please Remember:
It is important that you carry on doing the exercises that the Chartered Physiotherapist has taught you as they strengthen your back and tummy muscles and stop your spine from getting stiff.
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