Back pain is an all-too-common issue, impacting up to 80% of people in the UK at some point in their lives, according to the NHS. Here, a specialist shares their advice for alleviating pain quickly.
Ever felt stiff, sore or achy after a long day of back-to-back Zoom meetings or crunching numbers at your desk? You’re not alone: Blackberry Clinic estimates that 2.8million people in the UK are suffering from back pain. But, with a few easy adjustments to your daily routine, you can manage and reduce the discomfort.
L360 spoke to an occupational therapist to get her top expert tips on how to alleviate pain and improve your quality of life.
Improve your posture
One of the culprits behind chronic back pain is poor posture. Many of us fall into what Julie Jennings, an independent occupational therapist for wellness chair company HSL, calls a ‘comfort posture’ — a position that feels natural but can strain your back over time. She warns: “Your chair might be encouraging you to sit in a way that’s harmful to your back.”
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Regularly correcting your posture can, over time, lead to significant improvements, so whether you’re sitting in your favourite armchair or at your desk, it’s crucial to ensure your seating supports good posture. If it doesn’t, it may be time to invest in a new riser recliner or ergonomic office chair.
Julie asks: “Are you slumping forward, or keeping your head and shoulders back?”
Basically, if you resemble either a prawn or banana when sitting, you may want to think about straightening up.
Stay active with the 3:3 method
Contrary to what you might think, staying still isn’t the best way to manage back pain. Julie explains: “While it’s important to avoid activities that could worsen the pain, reducing your overall movement can actually make things worse.”
When you limit your activity, your muscles can stiffen, potentially intensifying the pain. Instead, Julie suggests incorporating movement into your day with the 3:3 method — a simple technique that involves performing three seated stretches in three minutes, several times a day. This approach helps keep your muscles flexible without the need to leave your chair.
Here are the recommended stretches:
Torso twists: Improve spine mobility and engage your core by sitting upright, crossing your hands on your chest and twisting your torso from side to side.
Chest stretches: Relieve upper body tension and enhance your posture by extending your arms in a ‘T’ shape and gently pushing your chest forward.
Seated backbend: Address lower back, neck and chest tightness by sitting at the edge of your chair, arching your back inward and leaning back until you feel a comfortable stretch.
Identify the root causes of back pain
Julie says that understanding what triggers your back pain is crucial in managing it. Sometimes, it can be the furniture you’re using, a physically demanding job or even a hobby like gardening that’s causing discomfort.
To mitigate these issues, consider whether you’re adequately preparing for physical activities. Julie suggests doing stretches before and after activities like gardening to warm up your muscles, and poses the questions: “Can you tweak your routine to avoid aggravating your back? Could you adjust your posture or reduce the intensity of certain tasks?”
Making these small changes can have a big impact on reducing pain and improving your overall wellbeing.
By making these simple adjustments to your daily routine, you can take control of your back pain and start enjoying life with less discomfort.
