Home Health & Safety How to Fix Back Pain for Good (Guide)

How to Fix Back Pain for Good (Guide)


In the modern age, back pain is one of the biggest problems that people face. There are many reasons for this, such as:

  • Muscle strains
  • Poor posture
  • Ruptured disks
  • Ageing
  • Lack of exercise
  • Smoking

When it comes to back pain, the two problem areas are usually the upper and lower back.

No matter what age you are, you’ve probably suffered from one of them at some point in your life – and you may still be suffering today.

Luckily, this guide is here to help you fix your back pain for good. Not a week, not a month, not a year – for good!

Here’s all the advice you need:

1.     Start Physiotherapy

The first and most important step you need to take is starting physiotherapy.

Health by Science offers Physiotherapy Edinburgh that will provide you with an initial assessment before progressing into treatment. From there, they will also provide you with long-term advice surrounding how to maintain and control any back pain you experience.

Here are some of the benefits commonly associated with physiotherapy:

  • Less pain in problem areas
  • Increased strength and coordination
  • Reduced need for medications and surgery

After starting physiotherapy, you’ll wonder how you ever lived without it.

2.     Use a Standing Desk at Work

If you have a job that requires you to sit at a desk during the day – such as sales or marketing – then your chair might be the cause of your back pain. This is because you’re sitting for long periods of time, causing your muscles to become tight and tense. In turn, this leads to posture issues and back pain.

So, by switching to a standing desk, you’ll remove the problem. Not only that but your legs and back will strengthen, too.

If your workplace doesn’t provide employees with a standing desk, speak with your manager to see if one can be arranged for you.

3.     Stretch Morning and Night

According to Mayo Clinic, you should stretch a minimum of two or three times a week. However, if you stretch twice daily, you’ll experience the maximum possible benefit.

Some of the best stretches you can do at home for back pain are the seated spinal twist, piriformis stretch, and knee-to-chest stretch.

It’s recommended your stretching sessions are around 20-minutes long.

Also, make sure to download a stretching app to your smartphone so that you can get additional advice and reminders.

4.     Place a Pillow Under Your Knees Before Sleeping

Before going to bed, make sure to place a pillow under your knees. The reason this helps to solve back pain is because it puts less pressure on your spine due to the fact your legs are elevated in the air. When you wake up the next day, you should hopefully notice the difference.

5.     Start Swimming

Swimming is an excellent hobby to combat back pain.

While swimming, you activate the muscles surrounding the spine. In the long term, these muscles will get stronger, leading to less back pain.

Also, when your body is immersed in water, pressure is automatically taken off of your spine and joints, which also helps to alleviate pressure.


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