Avoiding pain during activities
Do you ever stop to think that the way you vacuum, dig, drive or wash up could contribute to that nagging backache that appears out of the 'blue'?
Usually back pain is a result of a dozen or more faulty movements or postures. Until we re-examine each of these everyday activities, it may be hard to eliminate recurring pain. Many people rush into buying an orthopaedic bed; this may suit some, but is far too hard for others.
A good night's sleep makes a world of difference, but the bed has to be carefully chosen for your weight, shape & sleeping position. Far fewer people consider the support, or lack of it, from their living room suite. Sofas into which we sink luxuriously allow our spines to slump and deform.
Try a piece of hardboard under the foam if this is your problem, or perhaps you need new foam cushions. Is the chair you usually sit in at home or work the right size for you? Are your feet able to touch the floor with the seat at knee height, and deep enough to support the length of your thighs, but not so deep as to prevent your back resting on the support?
Try a small pillow in the hollow of your back; it may help in sitting or driving. Adjust the car seat to allow your foot to rest easily on the clutch, and your spine to be supported by the backrest. Let your shoulders drop while driving and keep your neck free and loose - tension can increase back pain.
Notice how while standing and putting one leg on the rail, your back stops aching - the intention is that you will have another pint!
Look for a step or a chair strut to put one leg on if you are standing in a shop, in order to stop your back throbbing through the collapse of the back's arch.
If you are ironing, try upturning a box to rest a leg on while standing, or sit on a high stool. Gardening: kneel on all fours on a kneeling pad for weeding, or perhaps sit on the ground. Keep changing positions.
If digging, reduce the weight of soil on the spade and don't twist round with a laden spade.
If you tend to have back pain following gardening, you may be able to prevent the trouble by lying comfortably for 20 minutes, following this strenuous activity. When muscles have worked hard, for you to collapse in a chair is dangerous; the muscles are too tired to support the spine well, but after lying down it is usually possible to resume normal activities. When leaning forward, bend from the hips and knees in a semi-skiing position.
Plan activities carefully to avoid pain; prevention of strain is much more effective than treatment for back pain.
Remember, you only have one back.