Back Pain

Causes

Back pain can be caused by a variety of factors, ranging from muscle strain to more serious underlying conditions. Common causes include poor posture, heavy lifting, or sudden movements that strain the muscles and ligaments in the back. Age-related changes, such as degenerative disc disease or arthritis, can also contribute to chronic pain. Where appropriate, massage and a programme of strengthening and stretching can make a huge difference to reduce pain and improve your function in daily life.

What can I do for you?

1. Assess the issue 2. Advise re treatment options 3. Reduce Tension in the area 4. Improve flexibility 5. Build strength

What can you do at home?

Stretch and Strengthen: Gentle stretches (like the child's pose or hamstring stretch) and exercises to strengthen your core can help reduce pain and support your back.
Good Posture: Sit and stand up straight, avoid slouching, and use a chair that supports your lower back.
Heat or Cold Therapy: Use a cold pack for inflammation in the first 48 hours, and heat (like a heating pad) after that to relax muscles.
Ergonomics: Make sure your workspace is set up correctly—your chair should support your back, and your screen should be at eye level.
Relaxation Techniques: Try yoga, deep breathing, or meditation to reduce stress and muscle tension.
Maintain a Healthy Weight: Extra weight, especially around the belly, can strain your back. A healthy weight can help reduce the load.
Sleep Position: Sleep on your side with a pillow between your knees, or on your back with a pillow under your knees for better spine support.
Stay Active: Avoid staying in bed for too long; moving around helps speed up recovery.

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Back Pain

Causes

What can I do for you?

What can you do at home?

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