I've got your back....(lower back anyway!)
Updated: Aug 6, 2022
It is estimated that up to 8 in every 10 people in the UK are affected by back pain at some point in their lives.
Lower back pain is felt in the area between the bottom of the rib cage and the top of the legs. It is the most common type of back pain. Symptoms range from tension and stiffness to pain and soreness.
Most people's back pain is described as non-specific, meaning it is caused by a minor problem with the structures in the back (such as a strain) rather than anything serious.
The back is always working hard - it has to support the weight of the upper body and any associated movement.
Although sometimes unclear as to why lower back pain occurs, it can be triggered by things like bending awkwardly, lifting incorrectly, standing for long periods of time, slouching when sitting, and driving for long periods, so pain is not surprising given that it is a complex area of muscles, nerves, bones and joints.
What can you do to help prevent lower back pain?
A study on massage and back pain conducted at the Touch Research Institute at the University of Miami in 2001 found that: "Massage lessened lower back pain, depression and anxiety, and improved sleep. The massage therapy group also showed improved range of motion and their serotonin and dopamine levels were higher." (International Journal of Neuroscience, 106, 131-145.)
By strengthening and stretching the muscles in your back you may help protect it from further problems.
If you’ve had back pain in the past or experience it regularly, including some back exercises as part of your daily routine may help.
Doing regular low-impact exercise may also help. Swimming, yoga and Pilates are good for improving flexibility and strength. Once you feel your back is strong enough, you might want to try something more energetic, such as jogging, cycling or dancing.
Pick something you enjoy so it’s more likely to become a habit. You should aim to exercise for a minimum of 150 minutes a week.
I found this great blog below with some really good stretches for lower back pain.