7 Simple Tips to Beat Back Pain

July 12, 2020

Looking for lower back pain treatment in Dubai? Back pain takes various forms and has many causes. Lifestyle and habits have the biggest influence on back health. The way you sit, use your laptop, or how you do certain activities may be contributing factors to your pain.

There are simple self-help techniques you can apply in your everyday life that are surprisingly effective at preventing back pain.

1. Proper sleeping positions
If you feel back pain every morning, your sleeping posture could be to blame. Certain sleep positions can put extra pressure on the neck, hips, and spine. This causes the natural curve of the back to flatten, straining your back muscles and spine. Proper alignment of the spine is the key to avoid back pain. Sleeping on your side with a pillow between your knees and sleeping in a fetal position are the most recommended. Stomach sleepers are advised to place a pillow under the pelvis and lower abdomen to relieve pressure off the back.

2. Posture check during screen time
Most people hunch over their phones for hours or spend excessive amounts of screen time. This can place the cervical vertebrae and neck muscles into an unnatural posture. It is also consistently associated with back pain and recurrent headaches. To avoid back pain, it helps to do regular posture checks. Are your shoulders hunched? Is your back curved? Is your head bent downward? Simply becoming aware of your posture is the first step to limit the damage.

3. Maintain a healthy weight
People who are overweight often are at greater risk for back pain than those who are not. The extra weight around the midsection can pull the pelvis forward and strain the lower back. Over time, the spine can become tilted because it compensates for the extra weight. As a result, unnatural curvature of the spine may develop, causing the back to lose its proper support. If your weight is the main reason for your back pain, an experienced doctor or nutritionist can help plan a safe weight loss plan and fitness routine for you.

4. Practice office ergonomics
If you don’t maintain proper posture and ergonomics at work, your neck, shoulders, and back may suffer. Sit up with your back straight and shoulders relaxed, with your buttocks touching the back of your chair. Make sure you use a chair that offers good lumbar support or places a small pillow against the small of your back. Position the top of your monitor just below eye level so your head doesn’t bend forward. Your elbows should be supported by the adjusted armrests to decrease to the stretch on the shoulder gird.

5. Engage in low impact exercise
If your back is hurting, exercise may be the last thing you want to do. But regular low impact exercise can actually help ease inflammation and muscle tension. Brisk walking, swimming, yoga, or cycling are good examples. These activities elevate the heart rate without jarring the spine and worsening the pain. They also provide strength and flexibility to your back reducing the likelihood of potential future flare-ups.

6. Lift heavy items properly
If you’re going to lift a heavy object, make sure to bend at the hips and knees to squat down your load. Keep the item close to your body and straighten your legs as you lift. Do not bend forward or twist your torso while lifting. If possible, do not carry too much weight in your purse or briefcase. Over time, a shoulder bag can change the curve of your spine. A messenger bag with a wide, adjustable strap worn over your head is a better option as it distributes the weight more evenly.

7. Physical therapy for lower back pain
If lower back pain persists for more than 3 months it can be considered as chronic. This may be a result of one or more underlying problems. Consult a doctor and he may refer for physiotherapy as an initial treatment. The therapist will discuss with you all influences on your body such as the level of fitness and ergonomics at work in order to search for the most dominant factors that might be responsible. Manual therapy and individual exercises will be given by the therapist to improve the condition.

Back pain can negatively affect the quality of your life and hold you back from performing everyday activities. Book a consultation with the experts of Scandinavian Physiotherapy Center JLT Dubai today at +971 4 551 6126. We will identify the source of your pain and help you start your journey to recovery!