Health
Forget painkillers, this expert advice will help strengthen your back and relieve it
Get moving
‘We’ve often been told to stay still when we’re experiencing back pain,’ says physiotherapist Sammy Margo. But that’s the worst thing we can do. ‘Our backs need to move to stay healthy,’ she says. ‘Aim for the recommended 150 minutes of moderate-to-intense exercise a week. Try walking, cycling, dancing, yoga and swimming.’
WATCH YOUR POSTURE
How you stand, sit or lie down can put pressure on your spine. Follow Sammy’s tips:
When standing Your ear, shoulder, hip and ankle should be in line. Stand with your back against a wall as a guide. When sitting Keep your ear, shoulder and hip in line. Sit with your bum against the back of a chair and feet flat on the floor.
When sleeping Your spine should be straight when lying on your side. Try placing a pillow between your legs if you sleep on your side, or under your knees if you sleep on your back.
KEEP HYDRATED
Drinking plenty of water ensures that the discs between our vertebrae remain hydrated, helping to prevent wear and tear, and pain.
AND STRETCH!
‘A good stretch several times a day is a great way to loosen tight muscles and increase mobility,’ says Sammy.
Try this easy flex-and-extend move in your kitchen three times a day:
✱ Stand by the kitchen table, feet hip-width apart. Place your hands or elbows on the table to take the pressure off your back.
✱ Slowly start to arch your back and allow your head and neck to relax down.
✱ Tuck in your tailbone, engage your bottom and hold.
✱ Drop your tummy down and dip your back. Bring your head up slowly.
✱ Repeat this move twice more.
Go hot and cold
Topical products using heat and cold can help you manage inflammation and keep moving. ‘Heat therapy helps soften tight muscles by boosting blood flow to restore movement,’ says Sammy. ‘Cold therapy provides cooling, soothing relief for aches and pains.’
ARE YOU NEW TO EXERCISE?
Start small and build up slowly to more strenuous activity. Aim for little and often, moving regularly during the day, rather than a lot in the morning and sitting still for the rest of the day.
PAINFUL SWELLING?
Apply a bag of frozen peas, wrapped in a tea towel, to the area for five minutes.
Watch your weight
Being overweight places extra pressure on your joints, including your spine, leading to more pain, says yoga/core expert and physiotherapist Clara Kervyn. ‘Losing weight by following a nutritious, balanced diet, and making exercise and general movement a priority can help you to shed unwanted w
