Take control of your back pain with our five simple tips

Woman with back pain at desk

If you’re suffering from back pain you’ll know what a real misery it can be. It can affect your mood, sleep, and day-to-day life. Even simple tasks can become difficult. It’s frustrating, especially if you don’t know the cause of your pain. Perhaps you lifted something incorrectly, pulled it in the gym or have been diagnosed with a chronic condition. If you’re pregnant you may well be feeling the strain from carrying that extra weight.

Well you’re not alone! Back pain is the most common reason for a visit to the GP and last month The Lancet reported that 540 million people are affected globally and 31 million work days were lost in 2016 in the UK because of back related problems.

But you can take control of your back pain. We’ve been researching backs and what makes them work better in order to create our back support pillow, the Kally Pillow, and have some tips on how you can ease your symptoms:

Here are our top tips to help with back pain

Stay active:

It’s important to keep your spine mobile. It may feel counter-productive but do continue with regular daily activities, you can’t use your back as an excuse not to make the bed or take the dog for a walk.

If you do have to sit down for long periods of time at work, get up every half an hour for a stretch and take a few steps. Maybe volunteer for the tea run.

Swimming, cycling, yoga, and walking are all low impact sports and will help keep your back moving. But it’s important not to over do it; know your limits and if your pain increases seek advice.

Try working out or physiotherapy: 

It can help to strengthen the muscles that support your lower back. Gently working on your hip, pelvic, and abdominal muscles will increase your back support as will stretching out your hamstrings. However, avoid stomach crunches as this can put more pressure on your back. A personal trainer should be able to suggest some suitable exercises.

Consider seeing a physical therapist who will be able to give advice on more specific stretches and exercises tailored to you and advise on how to maintain proper posture. A regular physio routine can help blood flow to the back and strengthen muscles which will in turn help to ease your pain.

Try acupuncture:

Acupuncture has been recognised as one of the most effective treatments for people with chronic back pain. What began in China over 2,500 years ago, is now a popular method of pain relief all over the world. It involves inserting tiny needles into specific pressure points on the body that engage with pain signals and hopefully blocking them. It honestly doesn’t hurt and can be very relaxing.

Give it up:

Sorry but if you’re still smoking you could be increasing your risk of bone problems. Osteoporosis can eventually lead to painful and damaging fractures of the spine. Research shows that smokers tend to experience more back pain compared to those who don’t smoke.

Try our full body supportive pillow:

We spend 25 years of our life asleep and not being properly supported by your pillow or mattress is a major cause of chronic back pain. Choosing the right back support pillow and mattress can have a massive impact on your sleep and health.

Using a the Kally Sleep body pillow designed to support your back can help to alleviate joint pressure and keep neck and spine aligned throughout the night, which is one of the healthiest ways to sleep. The Kally Pillow has been developed by leading Harley Street sleep doctors and osteopaths to not only provide you with a dreamy night’s sleep but to address what might be causing your back pain. This ergonomic, full body pillow adapts to your body shape and can be used for sleeping, reading or relaxing, helping to support your back and joints to reduce back pain.

Statistics show that the majority of people will suffer from some sort of back pain during their life and so it is important to keep your back in good condition.

If you have any questions about your back health or would like to find out more information about how a back support pillow could help you get in touch with Kally Sleep.

Remember: Before embarking on a new exercise routine or taking any medicine, it is important to check with your GP and pharmacist about possible side effects. If you’ve been seriously injured or experience numbness or tingling in the legs you should consult a doctor.  

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