Advice from London City, Borehamwood & Friern Barnet Chiro-Practice

Are you suffering from back or neck pain?

For those suffering from back or neck pain, and for those who would like to avoid them.

Here are some useful tips from London City Chiro-Practice and Friern Barnet & North London Chiro-Practice for you:

Back Pain & Neck Pain are warning signs.
Do not ignore them or get trapped into thinking that they will go away.
Very importantly,
do not persist in taking the pain-relieving medication in the long term.

What is the best choice for sitting?

Sit on a firm but cushioned chair to support your back. Avoid soft chairs and deep couches, and try to choose a chair with a good backrest. Do not sit for prolonged periods since this can increase the pressure in the lumbar discs of your spine six times more when compared with lying down. Try to get up every 30 minutes and have a mini-break.

What is the best choice for sleeping?

Sleep on a good quality supportive mattress to minimise your morning back pain, neck pain, and stiffness. Do not sleep on your stomach, but sleep on your side or back. When getting out of bed, move slowly to the side, roll onto your side, and sit up as you swing your legs off the bed and push up with your arms. Make sure the pillow height is correct to maintain a neutral lying posture between your head and the rest of your body, and that it is positioned off your shoulders while your cervical spine is well supported. Also, it is advisable to put a comfortable pillow between your knees if you are a side sleeper or put the pillow under your knees if you are lying on your back. Try not to stay in bed for prolonged periods, as continuous bed rest can lead to a slower recovery of your back pain. Eventually, it will make your back stiffer and weaker. Move about frequently to maintain mobility, even if it's only a 5-minute walk every hour.

What is the best choice for standing?

When you need to stand for a prolonged length of time, place your foot on a small book or a rail, as you often find in a bar and keep changing every 5 to 10 minutes. When shopping, it is often more painful to amble; move purposefully to your destination and get involved in your arms by swinging them like a gentle march.

What is the best choice to control acute inflammation?

Do not use heat in the early acute stage. Even heat may temporarily ease the discomfort; it may prolong your recovery. Use a cold pack to reduce inflammation. Wrap the cold pack in a tea towel and place it over the sore area for 10 min, remove for 10 min, and then put the cold pack back on for 10 min. Wait an hour and then repeat.

What is the best alignment for your posture?

Your head leads your body. Try to align your head in the proper position. To do this, gently tuck your chin and lengthen the back of your neck in any possible position. Check your shoes or trainers. If they have worn out your feet over-pronate, and this will increase stress through your knees, hips, and consequently through your back and neck. Also, if you have over-pronated feet, you may need some orthotics or insoles to support the arches of your feet.

What is the best working environment?

Check that your working environment is suitable for your size and needs, and can be adjusted, from sitting to standing and vice versa. As you take mini-breaks throughout the day from your desk or working environment, make sure you open your chest and pull your shoulders down and backward (external rotation) after positioning your head to decrease the tension from your upper back and neck. A sitting-standing desk will encourage you to change posture and minimise congestion and pressure.

What is the best way to breathe?

Take deep breaths at regular intervals every day by involving your diaphragm and relaxing your neck muscles throughout the day, and imagine yourself in good posture, then the muscles of your back will move more regularly. Also, if not painful, encourage you to clench your buttocks and pull deep abdominal muscles inwards while breathing out.

What is the best way to keep yourself mobile when you are in pain?

If not painful, turn your torso and head gently in both directions at regular intervals during the day with deep breathing. Gently stretch your groin and hip flexor muscles in a standing position to minimise stiffness around your lower and mid-back region before you sit again on your office chair. When in pain, stop all sports, even swimming. Make sure you try to control the inflammation naturally first.

What is the best way to keep you hydrated?

Don't forget to drink plenty of water during the day ( 6 to 8 glasses depending on your activities) and eat a balanced diet. Your mind and body need good fluids, vitamins, minerals & nutrients in order to function properly. Do not delay chiropractic treatment if you are not improving after a few days of following this Back Pain & Neck Pain advice by contacting our Chiro-Practice. Early wear and tear changes can take place rapidly in an injured or immobilised joint after the first few weeks of the onset of pain.

More simple advice on back and neck pain?

Exercises for releasing tension in the neck, shoulders and upper back.

Exercises for releasing tension in the lower back, pelvis and hips

Gardening tip advice to prevent back or neck pain

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London City Chiro-Practice | Friern Barnet Chiro-Practice