INSTANT appointment
With Michael Fatica, consultant osteopath for the Back In Shape Program (backinshapeprogram.com)
Disclaimer: Medicaladvice providedisfor interestonlyandshouldnever be substitutedfor seeing a doctor or seeking medicaladvice. Ifyou have specificmedicalconcernsplease seekadvice from a qualifiedmedicalprofessional.
Got a hunch
QAre there exercises I can do at my desk to improve my posture?
ASlumped posture can be a breeding ground for lower back issues such as slipped, bulging and degenerative discs.
However, the key is to be a fidget wherever you are. Simply reposition yourself in your seat or get up at regular intervals to walk around.
Agreat exercise to incorporate at regular intervals throughout the day is the ‘towel stretch’. Roll up abath towel tightly to the size of afoam roller and lie on your back with your knees bent.
Then engage your core and lift your bottom and back off the floor. Place the towel in the small of your back and relax slowly onto the towel. Place your hands on your tummy and relax. Afterwards, engage your core and roll your body to the side to dismount.
You can also place asmaller towel, rolled tightly, between your lower back and the seat while at work. This can help support the natural arch in your lower back and prevent strain on the lower lumbar spine.
Back burden
QI’m pregnant and struggling to sleep due to my back pain. Will it ease once I’ve given birth?
ADuring pregnancy, back strains involving the lower lumbar spine and sacroiliac joints can lead to back pain, buttock pain and sciatic symptoms, too.
This area of the spine has alot of ligament support and doesn’t normally move much. But this stability shifts in pregnancy, creating vulnerabilities.
I would recommend the following steps during the day:
1. Simple hamstring stretches, gluteal stretches & hip f lexor stretches can be helpful for momentto-moment relief.
2. Learning good core engagement and pelvic f loor engagement will help provide extra support and stability to your back.
3. Short walks around the house can re-engage muscles to provide a little more support.
4. Very shallow squats can provide blood f low and engagement to the muscles to restore stability to your hips and back.
5. When sleeping on the side, use pillows between the knees, behind your back and to support your bump.
Pins and needles
Q My hubby is a labourer and has been getting pins and needles between his legs after work and a stiff back, too. He’s never had this before. Is this a sign of something more serious?
AThe pins and needles between th
