Tips on how to take care of your back

Back pain is one of the major disabling health conditions among older adults aged 60 years and older. Many causes of lower back pain are age-related with physical and psychosocial changes. There is a distinct lack of awareness, especially in older adults to the causes and effects of back pain and pain management.

Back pain is a major health issue costing the country and the health service billions of pounds every year.  Musculoskeletal disorders are one of the leading causes of sickness absence.

Back pain is common, and can often be alleviated, prevented or even cured by implementing a few simple measures.

With National Back Care Awareness Week last week (5-11 Oct), we spoke to a range of expert physiotherapists, chiropractors, osteopaths and technicians to get their tips on how to take care of your back.

Adey, From At The Core in Bath has given us a few exercises to help with an acute back spasm and help get you moving again...

1. Lying on our backs with our feet up and supported helps to reduce the demand on our lumbar paraspinals

2. We can then begin to encourage movement by taking one foot off and bring our knee towards our chest, while still using the stable surface to support the weight of our leg.

3. Moving to both feet when able to tolerate as below...

4. We can then move to feet flat on the floor

5. Rocking our legs side to side to encourage a little rotation

6. And when we can tolerate all that we can move to the figure 4 rotations that will really help to lengthen the paraspinals and also put a stretch through the glute muscles

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