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Discover 9 Quick And Easy Ways To End Back Pain (And Stiffness)
Without Taking Painkillers Or Having To Call And See The GP!
Get your copy of this free report, written by leading Hartlepool back pain expert, Paul Gough, where you can learn:
1.
Why rest and painkillers will NEVER stop your back pain even if your doctor told you it was the only option
2.
Exactly how to get fast back pain relief without painkillers, injections or surgery
3.
The biggest mistake back pain sufferers make when exercising, walking, or keeping up with the grandchildren
4.
The real reason your niggling back pain is getting worse, and flaring up more often
Latest Expert Articles From Paul Gough
Read Paul’s latest articles which are packed with research-backed guidance on back pain relief for those over 40 who are struggling to stay active, mobile, and enjoy a pain-free life.
Article Section
February 10, 2023How To Avoid Lower Back Pain – 9 Tips To Help You Live With Freedom
Everyone will encounter some type of lower back pain at one point or another in their life. Because of this, it’s no surprise that lower back issues are a major contributor to absence from work.
You suffer lower back pain because the lower back supports the weight of the upper body and is subject to a lot of stress and strain – especially during regular, everyday movements like lifting and twisting.
I wonder how many of you suffered from lower back pain during lockdown when you started working from home, or still suffer now?
It’s easy to see why you have back pain when sitting at the kitchen table with your laptop wasn’t a comfortable option working from home. The table is meant for eating, not working.
It’s a different height and level to a computer desk, hence the endless aches and pains.
Lower back pain is also a common concern for golfers, as they twist and turn their lower bodies to swing the club. The same can be said for cyclists as they lean forward when pedaling.
In my clinic, I see patients in their early 20s who can continue to suffer from lower back trouble throughout adulthood. Studies have shown that up to 80% of the general population is affected by low back pain at some time during their lives.
But, no matter the cause of your problems, there are ways to avoid lower back pain and I have put together 9 recommendations that can help you prevent future problems and get relief fast.
Avoid Lower Back Pain – Tip #1 – Maintain Correct Posture
To prevent lower back pain and injury, it’s important to maintain proper posture when performing physical activities, particularly if you play sports or have a job that requires repetitive motions.
Avoid slouching as much as possible and aim to keep your spine straight.
When lifting, you should bend and straighten from the knees, and not the waist.
Avoid Lower Back Pain – Tip #2 – Maintain Correct Posture When Sitting
You can avoid lower back pain by maintaining proper posture when sitting. If you have a desk job, keep your feet planted on the floor and use a chair that provides lower back support.
A footrest is a positive idea.
Avoid hunching forward to see your computer screen and reaching far in front of you to use your mouse or keyboard.
Avoid Lower Back Pain – Tip #3 – Stretch Your Muscles
To reduce and prevent lower back pain, stretching is key. Our backs come in different shapes and sizes, making it imperative to perform a variety of stretches for the best possible outcome for your back.
Basic lower back stretches include:
Lying flat on your back and pulling your knees to your chest.
Lying flat on your back with your arms outstretched in a T position, bending one knee and twisting in the direction of your straight leg while trying to touch your bent knee to the floor (called a spinal twist).
Lying on your stomach with your arms stretched overhead and lifting your chest and/or legs off the floor (think Superman’s pose when flying!).
Avoid Lower Back Pain – Tip #4 – Use Ice Or Heat
If you’ve experienced lower back pain, applying ice within the first 24-72 hours can help ease pain and reduce swelling. After that, switch to heat to help relax tight muscles.
Heat – a hot water bottle used by many – is useful for chronic lower back pain that isn’t related to an acute injury.
Regardless of whether you’re using heat or ice, you shouldn’t use it for more than 20 minutes at a time to help prevent skin damage.
Avoid Lower Back Pain – Tip #5 – Wear Proper Footwear
Supportive footwear can improve your posture, increase stability and decrease your risk of suffering from lower back pain.
Make sure you wear the correct footwear for the activity you are performing.
Although occasionally wearing unsupportive shoes such as flip flops or high heels is unlikely to cause lower back problems, prolonged or frequent wear can put increased pressure on your lower spine.
Orthotics – on sale at my clinic, Paul Gough Physio Rooms – are a tool many people suffering from lower back pain make the most of. They are proven to help your posture, are easy to use, and are extremely beneficial for pain relief.
Avoid Lower Back Pain – Tip #6 – Maintain A Healthy Weight
Being overweight increases the strain on your lower back, especially as you get older.
Follow guidelines and recommendations for diet and exercise and aim to keep your weight within a healthy range for your height.
Avoid Lower Back Pain – Tip #7 – Stay Active
If you’re suffering from lower back pain, resist the temptation to stay in bed. Think of the complete opposite: moving around and engaging in gentle stretching can help your lower back muscles heal faster.
However, be wary and careful to move within your comfort zone and avoid strenuous activities that cause more pain.
Avoid Lower Back Pain – Tip #8 – Get A Massage
In addition to stretching, massage is another way to help lengthen shortened muscles and relieve tension in the lower back.
Healthy lower back muscles lead to increased overall stability, which can help prevent future lower back problems.
Avoid Lower Back Pain – Tip #9 – Sleep On A Good Quality Mattress
Lower back pain sufferers usually benefit from sleeping on a medium-firm mattress. However, your preferred sleep position also should influence your mattress selection.
To maintain good posture, side sleepers should select a softer mattress.
Back and stomach sleepers should choose a firmer mattress. If you have lower back pain, it’s a good idea to avoid sleeping on your stomach altogether.
Many people suffering from lower back pain sleep with a pillow between their legs. This keeps your pelvis neutral and prevents your spine from rotating during the night.
Are You Looking For Free Back Pain Relief Tips?
If you’ve been suffering from back pain for a while and haven’t been able to find any solution for immediate relief, you can find out how to end stiffness in your back without the need for painkillers and avoid going to see the GP in my free back pain report.
Download Hartlepool’s #1 Back Pain Expert free report here – Free Back Pain Report
Need Immediate Relief And Expert Help From Lower Back Pain?
Is the pain from your back becoming unbearable and you need help from Hartlepool’s leading back pain specialist?
I know that suffering from back pain can be annoying and often puts your life on hold. I believe you should be able to carry out your daily life free from pain and sciatica so you can do things like walk the dog or keep up with your grandchildren.
Physiotherapy could be the long-term solution you’ve been looking for.
I’m currently offering a free back pain consultation where you can speak to a member of my team, ask the questions you have and discover the best treatment options for you to return to your life pain-free while eliminating your back pain for good.
To arrange your free back pain consultation, fill in our simple web form or call my clinic on 01429 866 771 to speak to a member of my team.
On Social Media? Follow us on Facebook, Instagram, LinkedIn […]
Read more…
February 10, 2023What Are The Signs Of Your Sciatica Improving?
Many of my patients suffer from sciatica, but how can you tell when your sciatic pain is improving?
For some people, the agony that comes with sciatica might be one of the most excruciating feelings they have ever experienced.
When it seems like there’s no escape from such overwhelming distress, any reduction in intensity offers an immense sense of relief and hope for those who struggle with this condition.
What Is Sciatica?
Sciatica sets in when something applies pressure to or rubs against the sciatic nerve in your spine.
This discomfort usually radiates from your lower back, down through your legs, and possibly even reaches into your toes!
What Causes Sciatica?
Sciatica is most commonly caused by a slipped disc, which puts pressure on the sciatic nerve, and then causes the pain you’re feeling.
However, certain behaviours / factors can raise your risk of developing sciatica. The most common factors for developing sciatica include the following:
As your body ages, it becomes more and more likely that parts of it will wear out or break down.
Certain careers place a lot of strain on your back, especially those that involve lifting heaving objects, sitting for extended periods of time, or twisting movements.
Having bad posture.
How Can I Ease My Sciatic Pain?
The problem is that if you completely rest when you’re in pain, not only does the disc stay slipped but the muscles that control your lower back will become weak, and therefore provide less support to the already problematic and painful area.
Restricting the amount of time spent sitting can be helpful as well. I’m aware that you may think, “sitting doesn’t make it worse,” however I’ve discovered that a lot of my clients are slouching in an altered manner to keep away from their discomfort.
This makes your pain last longer and often leaves you with an uncomfortable-looking posture long after the back trouble has gone.
Don’t Stop Walking
Continue gentle exercise as soon as you can – anything that gets you moving can help.
For those living with sciatica, a gentle stroll can be incredibly beneficial; not only will it promote the release of endorphins which help to fight pain, but also reduce inflammation.
Walking is one of the most overlooked forms of exercise, it’s simple, free, and one of the best ways to get more active, become healthier, and lose weight without too much effort.
Alternate Heat And Ice Therapy
Using both heat and ice therapy can provide relief for sciatica. Ice helps with inflammation and heat encourages blood flow, these are essential to ease painful muscle spasms.
Stretch It Out!
Every day that you wake up and you’re not doing something small to help yourself to stay active, you’ll be getting stiffer and stiffer.
You’ll be losing the flexibility of vital muscles and joints, and as this happens, you’re more and more likely to suffer from things like sciatica and other life-changing pains.
How Do I Know When My Sciatica Is Improving?
Determining if sciatica is getting better is actually pretty straightforward.
The severity of the pain isn’t a good indication of healing, but the actual location and movement of the pain is.
It’s as simple as knowing whether the pain is ‘retreating or going’ or whether the pain is getting more intense.
Imagine if the discomfort in your buttocks one day was suddenly radiating down both legs the next – this would indicate that it has only gotten worse, not better.
However, keep in mind that if you’re feeling less pain, then sciatica symptoms are improving!
For most people, sciatic pain usually lasts between 2-6 weeks with acute pain lasting around 1-2 weeks.
Does Sciatica Get Worse Before it Gets Better?
Sciatica can get worse before it gets better – but it can get better.
Specific exercises (and of course, physiotherapy) can help. It might be painful at first but if you persist with exercises and treatment, the pain level can begin to drop.
Want More Free Resources To Help Your Sciatica?
If you’ve been suffering from sciatica or back pain and haven’t been able to find any solution for short-term relief, you can find out how to end stiffness in your back without the need for painkillers and avoid going to see the GP in my free back pain report.
Download Hartlepool’s #1 Back Pain Expert free report here – Free Back Pain Report
Do You Feel Like You Need Immediate Relief And Help From A Sciatica?
Is the pain from your sciatica becoming unbearable and you need help from Hartlepool’s leading back pain specialist?
I know that suffering from sciatica can be frustrating and often life-limiting. I believe you should be able to carry out your daily life free from pain and sciatica so you can do things like walk the dog or keep up with your grandchildren.
Physiotherapy could be the long-term solution you’ve been looking for.
I’m currently offering a free sciatica consultation where you can speak to a member of my team, ask the questions you have and discover the best treatment options for you to return to your life pain-free while eliminating your sciatica.
To arrange your free back pain consultation, fill in our simple web form or call my clinic on 01429 866 771 to speak to a member of my team.
On Social Media? Follow us on Facebook, Instagram, LinkedIn […]
Read more…
February 10, 2023I Get Back Pain During Sit-Ups… Am I Doing Something Wrong?
Exercising is something that many of my patients at Paul Gough Physio Rooms want to continue with as they move into retirement.
Keeping active and healthy often becomes a priority as we notice slight changes. But what happens when you get back pain from the thing meant to help?
Recently at my clinic, a patient emailed us and asked:
‘I get back pain during sit-ups. Am I doing something wrong, or should I avoid them?’
It’s not only my patients that have this question, but many people are apprehensive about exercising due to their worries about back pain.
This has stopped them from taking steps towards bettering their health through physical activity.
So… if you’ve ever tried to do an ab workout and realised halfway through that your back is feeling odd, possibly even painful – you’re not the only person.
I’m glad this patient asked this question because this time of year we see a big rise in the number of people suffering from back pain, especially as they get more active in preparation for the summer months.
And even though sit-ups are one of the most common go-to exercises to get your abs “summer ready” … you need to ask yourself the following:
Are sit-ups really that effective?
Are sit-ups the real cause of your pain, not just your back pain?
For me, as well as my patients in the clinic, the pain and twinge in my back usually comes with any ab exercise that asks me to sit on my bottom and move my legs.
In the blog, you’ll learn all about why you get back pain when exercising, especially when doing sit-ups, why back pain happens, and what you can do it fix it.
Why Does Back Pain Happen When We Do Sit-Ups?
To understand why this happens, you need to remember that the abs and lower back are a part of your core.
While we often think of our core as being solely our abs – they’re only one part of the equation!
If your lower back isn’t strong enough, the core exercises you’re doing (with all the right intentions) might just simply be asking too much of your back… which then causes your muscles to strain.
Or, if you have a weakness anywhere else in your body, your lower (and upper) back may compensate by taking on more than it can handle.
But pain during exercise doesn’t always mean that your back or core is weak – the pain in your back can also be a sign that the way you exercise might need tweaking.
What Can I Do To Help My Back Pain?
Do You Have Tight Muscles And Feel Tired (Fatigued)?
If your glutes and hips are really tight, there’s a chance you’ll feel strain in your back during any daily activities, not just when you exercise.
When you’re tired your muscles stop functioning correctly and your body will begin to look to neighbouring muscles to compensate – which is often the lower back and hips!
So… what can you actually do to stop back pain from getting in the way?
It’s easy!
Stop any movements that cause you pain. Any pain is your body’s way of telling you to stop what you’re doing – no matter what.
Basically, if it doesn’t feel good… don’t do it!
Are you sure it’s sit-ups that are hurting your back? CLICK HERE to read about how you can improve your posture.
Are You Doing Sit-Ups Properly?
One of the most common mistakes we see when people are doing sit-ups and other abdominal exercises is hyperextension.
I know that sounds scary!
But it’s (quite simply) when your hips are causing a curve in your spine. To fix this, keep your lower back glued to the floor (not literally!) to help keep your tailbone tucked and your spine straight.
This might feel unnatural at first, but that’s because every slight misstep in how you performed the exercise has been putting pressure on your spine… and now you’re doing it right!
Are There Any Alternative Exercises To Help Ease Back Pain?
Don’t just rely on sit-ups to get your body ready for the summer; there are plenty of other exercises that can help you reach that goal!
Exercises like dead bugs, glute bridges, and planks are all great examples of movements that will help strengthen your back and entire core along with decreasing your chances of getting any injuries, such as back pain.
Other exercises that aren’t specifically designed to target the abs (such as lunges, kettlebell swings, and body-weight squats) are great to add to your routine to improve your core strength without ever having to depend on your lower back.
Sit-ups aren’t bad for you when they’re performed correctly, just make sure you have a strong enough core without your back coming off the floor until you progress.
Are You Looking For Free Back Pain Relief?
If you’ve been suffering from back pain for a while and haven’t been able to find any solution for immediate relief, you can find out how to end stiffness in your back without the need for painkillers and avoid going to see the GP in my free back pain report.
Download Hartlepool’s #1 Back Pain Expert free report here – Free Back Pain Report
Need Immediate Relief And Expert Help From Back Pain?
Is the pain from your back becoming unbearable and you need help from Hartlepool’s leading back pain specialist?
I know that suffering from back pain can be annoying and often puts your life on hold. I believe you should be able to carry out your daily life free from pain and sciatica so you can do things like walk the dog or keep up with your grandchildren.
Physiotherapy could be the long-term solution you’ve been looking for.
I’m currently offering a free back pain consultation where you can speak to a member of my team, ask the questions you have and discover the best treatment options for you to return to your life pain-free while eliminating your back pain for good.
To arrange your free back pain consultation, fill in our simple web form or call my clinic on 01429 866 771 to speak to a member of my team.
On Social Media? Follow us on Facebook, Instagram, LinkedIn […]
Read more…
“Back Pain So Bad I Could Barely Walk” – Hear How Paul Gough Cured Back Pain And Sciatica For People In Hartlepool
Discover how people in Hartlepool, just like you, have got long-term, drug-free back pain relief and have been able to get back to doing the things that they love!
“My sciatica was so bad that I could hardly walk and constantly took painkillers. If I hadn’t come to Paul, I’d probably never be out anywhere. It was the best decision I’ve ever made.”
Louise, Hartlepool
“I hurt my back after a fall. I couldn’t walk well, and was in a lot of pain. After just three weeks of treatment, I had made a full recovery.”
Alan, Hartlepool
“My doctor told me I needed surgery, but since coming to Paul Gough, my back pain is much better, I can walk further, and I’ve regained my independence.”
Dorothy, Hartlepool
Hartlepool’s Leading Back Pain Expert Also Featured In…
Hartlepool back pain specialist, Paul Gough is an internationally renowned Physiotherapist, founder of the Paul Gough Physio Rooms, and best-selling author.
Paul is an expert columnist writing weekly health articles for TWO of the North East’s biggest daily newspapers – The Northern Echo and The Hartlepool Mail.
“The Healthy Habit”, Paul’s first book, is an international bestseller and essential reader for people aged 50+ who want the secrets to keeping active, maintaining independence and living free from painkillers.
Finally, Paul is regularly interviewed by magazines, trade journals, and newspapers such as The Guardian, as well as on BBC radio stations.
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