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With the majority of us living lives that are growing more sedentary– sitting during our commute to work, then sitting at our office desk for hours, and then sitting in front of our computers or TVs in the evenings for relaxation– it’s no surprise that one of the more common complaints that patients come to see us with deals with back pain. 

It’s vital to be aware of the level of pain or discomfort you are in. For any pain that is sustained, extreme, or intense in sensation, it’s incredibly important that you speak to a healthcare professional right away to get an accurate diagnosis.

Our experienced team are always available for you to book an appointment with, to get specific advice and a more tailored treatment plan, but if you’re after some tips to prevent back pain, we’ve compiled a short list below.

General  Changes

  • BEDS, SLEEP, & SLEEPING POSITION – It’s not uncommon to isolate the source of mild back pain to a poor sleeping environment. This ranges from the mattress itself providing inadequate spinal support, to the quality of sleep you’re managing to get each night, to the actual position you’re sleeping in. Put simply, you want a quality mattress that provides good back support, and to get a refreshing night’s sleep (6-8 hours is ideal). Poor sleep can instigate body fatigue, which can manifest through back pain.
  • TAKE FREQUENT ‘SITTING BREAKS’ – If you work in an environment that has you sitting for extended periods of time, ensure that you take frequent breaks. Take walks, stand and stretch, or if it’s possible, consider working standing up for periods.

Health Changes

  • STOP SMOKING – Amongst the diverse array of health issues that smoking can cause, back pain and spinal issues also make the list. Studies have shown that the effects of nicotine in the bloodstream can upset the way cells function in regards to transmitting and processing pain. This can result in increased spinal sensitivity and back pain.
  • IMPROVE YOUR DIET – Like smoking, back pain can also be the result of poor overall health. Ensure that your diet is full of fresh fruits, vegetables, and lean meats. Hydration is also key! So make sure you’re drinking lots of water throughout the day.  Our Melbourne osteopathy clinics can provide you with more personalized recommendations for health and nutrition changes.

Lifestyle Changes

  • YOGA, PILATES & STRETCHING – Incorporating yoga or stretching into your exercise regimen can be an incredibly beneficial tool in preventing or healing back pain. Pilates is a fantastic way to remedy back pain as well. We offer clinical pilates Melbourne professionals trust to help them develop a strong core and proper spine alignment. By also learning proper breathing techniques, you’re bound to experience some much-needed pain relief.
  • ASSESS YOUR GYM OR LIFTING TECHNIQUE – If your work involves a lot of heavy lifting, or you’re a bodybuilder involved in strength training at the gym, it’s important to ensure you’re using safe lifting technique. Make sure your spine is not put under unnecessary stress by lifting objects from a squatting position, rather than simply bending over at the torso. If you weightlift, get a trainer at the gym to assess your lifting technique to spot any issues that you can correct. Regardless of whether you’re lifting in a work or fitness environment, one simple rule still applies: watch how much you’re lifting! Trying to lift excessive weight when your body isn’t strong enough is a sure-fire route to back pain.

For any help specific to your situation, feel free to contact us directly. Our team features some of the most experienced osteopaths in Melbourne, and we pride ourselves on our quality of service.