Backache

Backache is very common, especially in the lower part of the back, and will usually improve in a short time.  For mild backache, try out the tips below:

Tips

 Don’t slump at the keyboard

Think about how you can improve your posture, especially if you spend a long time at a certain activity.  Try to imagine that you are a puppet, held up by a piece of string attached to the top of your head, and pull yourself up straight.  Then breathe out and let your shoulders fall down.  Set a timer to keep reminding yourself to do this.

Check your mattress

Does your backache get worse at night?  Think about whether it might be related to your mattress.  If you can’t afford a new mattress, and think it’s not firm enough, you could try putting a large piece of wood under your mattress or sleeping on the floor.  Try not to sleep on your stomach – if you find that difficult, try putting pillows at the side of you to lean onto.

Check out the length of your legs

It’s quite normal for your legs to be slightly different lengths, but if there is a definite difference, this could put stress on your back and contribute to your backache.  Measure your legs, and if the difference is more than 5mm (1/4 inch) think about putting an insole into one of your shoes. If you are concerned, get an appointment to see a specialist.

Get more exercise

Recent research shows that the worst thing you can do for a bad back is to rest it, so make sure you get as much exercise as you can.

Walking is great for your back, but if you are taking a bag, try a rucksack to distribute any weight evenly across your shoulders.  And always make sure you can get it on and off easily, without twisting.  Start slowly and try to build up to 30 minutes walking a day.

Make sure you do lots of stretching exercises too, especially stretching out your legs, as muscle tightness in your legs can put strain on your back.  A good stretch for lower back pain is to kneel down, keeping your bum resting on your feet, then lean forwards so your face is resting on the floor.

The stretching and exercising of the muscles in your core found in yoga, tai chi and Pilates can be good for backache and joint pain, but always make sure that you tell the teacher beforehand about the pain that you get, as some exercises should be avoided with certain joint pain.  If you don’t have time to join a class, try downloading an App like Pocket Yoga, which gives detailed instructions, covers back pain, and is suitable for all abilities.

Swimming is another great exercise for joint pain, but be careful which stroke you choose.  If you prefer breaststroke, and like to keep your head out of the water, it can put a lot of stress on your neck.  Try to keep your head in the water, or think about using a different stroke.

Reduce anxiety

Backache can be linked with low mood and anxiety.  Try out our tips for improving mood and reducing anxiety here.

General tips for joint pain

See also these tips for joint pain in general

Useful links

Find the NHS Self-care factsheet here.

The Versus Arthritis has some useful exercises here.