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Top Tips for Dealing with Lower Back Pain

Updated: Jun 13, 2021

Back Pain Physiotherapy | Wellbeing Physiotherapy Leederville

Lower back pain is a very unpleasant feeling and can affect many daily activities. It can be caused by many things such as injury, wear and tear, ageing, arthritis and physical activity. To relieve pain and prevent future problems, here are some tips you can try.

Keep a good posture during activities When you are carrying out physical activities such as when you do exercise, play sports or do repetitive motions, it is very important to keep a proper posture. This means not slouching and keeping your spine upright. If you are lifting heavy objects, bend at the knees and not the waist.

Keep a good posture when sitting

You also need to maintain good posture when you are sitting down in order to avoid getting lower back pain. Keep your feet on the floor and use a chair that provides support for your lower back. Avoid hunching over or slouching while you are sitting down.

Use ice or heatpacks

Using ice when you have a lower back injury can help to relieve pain and reduce swelling. After 2 or 3 days, you can use heat to relax tight muscles. Heat is especially effective for chronic lower back pain rather than injuries.


Lower back pain therapy | Wellbeing Physiotherapy Leederville

To avoid back pain, stretch often throughout the day, especially if you are sitting down for long periods of time. Having regular stretching routines such as yoga can also help provide relief from back pain as well as help you to stay flexible. If you have chronic or acute lower back pain, gentle stretching can relieve the pain and allow you more mobility. Stretching before exercise or any activities that will strain your back can prevent injuries.

Have proper footwear

Wearing appropriate footwear that provides support is important for improving your posture and reduce the risk of having lower back pain. If you are doing exercise, it's important to wear the correct footwear such as sneakers for running or boots for construction work. Wearing footwear that don't provide good support for a prolonged time can put pressure on your lower spine and cause back pain.

Maintain a healthy weight One of the most important ways to avoid back pain is staying fit. Being overweight can increase the strain on your lower back, giving it more stress and causing pain. Eating a healthy diet and exercising often can keep your weight in a healthy range and keep your back healthy.

Healthy weight | Wellbeing Physiotherapy Leederville


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