Warm up before you get up
If you are one who bounds out of bed and is straight into action, you may risk hurting yourself. Overnight, you may have slept awkwardly, or your muscles may have settled in one position and need a few minutes to adjust before you hit top speed. Lie in bed and stretch gently for a few minutes before you get up and get moving.
Lie on your back and tuck alternate knees into your chest and hold for 30 seconds, then stretch yourself out with your hands over your head and feet outstretched. When you do stand up, do so gradually to avoid feeling lightheaded and potentially stumbling. Place your hands on your thighs and round your back out like a cat does several times. Stand tall and gently turn side to side a few times. Roll your shoulders forward and backward and lean your ear over your shoulder on either side.
Lift sensibly
If you aren’t used to lifting heavy loads, seek assistance if necessary and use correct lifting technique. Place you feet under your hips, bend your knees, brace your abdominal muscles and use the larger muscles in your lower body to help you. Avoid holding your breath and know when something is too heavy for you.
Move regularly
Try not to sit, lie, drive, slouch or stand still for too long at once. No matter where you are, try and change position, stretch, and move about every hour or so to avoid becoming ‘stuck’ in one position. A mobile back is less likely to cause you pain. Yoga, pilates and guided stretching are wonderful therapy for your back.
Use heat and cold
If you feel a ‘tweak’ or pain in your back caused by a motion, cool it with ice for 5-10 minutes as soon as possible. If you suffer from ongoing chronic pain, warmth can be soothing – with a wheat bag or hot water bottle to make it easier to get moving.
Keep your core working
Strong abdominal and lower back muscles, along with good posture are the best protection against back pain. Ask your personal trainer, doctor, physiotherapist or other health professional to show you how to strengthen these areas effectively.