Joint & Muscular Pain: Yoga

Back pain is an issue that impacts many; approximately 1 in 6 in England have back pain.¹Back pain is one of the most common reasons people seek medical help or miss work,²but many are unaware of what causes this pain and what they can do to improve it.

Myth #1: Back pain only affects older people

Although back pain is most prevalent among those aged 80-85,³ back pain can affect those of all ages. In fact, back pain is becoming increasingly common among younger people due to spending hours sitting hunched over computers or smartphones.⁴It is important to take breaks throughout the day, stretch, and maintain good posture to prevent back pain.

Myth #2: Back pain has one cause

Back pain is incredibly common and can have many different causes. Some common causes include muscle strains or sprains, poor posture, or lack of exercise.⁵Back pain can also be the result of an injury like a slipped disc and can very rarely be a sign of a serious problem.⁶ If your back pain does not improve, you should see your GP.

Myth #3: Bed rest is the best cure for back pain

Another common myth about back pain is that bed rest is the best cure. While rest is important, too much of it can actually make the pain worse. Instead, it is important to stay active and engage in gentle exercise, such as walking or swimming.⁶

Tip #1: Stay active

Staying active can help to prevent and alleviate back pain. Make sure to engage in regular exercise, such as walking, swimming, or yoga. Aim for at least 30 minutes of exercise per day. There are also specific exercises and stretches you can do to help with back pain.⁶

Tip #2: Maintain good posture

Maintaining good posture is key to preventing back pain. With many of us working at a desk, it can be easy to neglect our posture. Try to remember to sit up straight, avoiding slouching or hunching over to prevent putting strain on your back.

Tip #3: Stretch regularly

Regular stretching can help to alleviate back pain by improving your flexibility and reducing muscle tension. Make sure to stretch your back, neck, shoulders, and legs regularly throughout the day. To alleviate lower back pain, you could try a knee-to-chest stretch, lying on your back and pulling one knee to your chest.⁷

Trick #1: Use over-the-counter pain relief

If your back pain is mild to moderate, you can use over-the-counter pain relief medication such as Flarin to alleviate your pain. Make sure to follow the dosage instructions carefully and speak to your doctor if you have any concerns.

Trick #2: Use heat or cold therapy

Using an ice pack wrapped in a towel to apply cold therapy to your back for 15-20 minutes at a time can help with pain, especially if the pain was caused by an acute injury. However, as back pain is caused by a variety of factors, you may also want to alternate between an ice pack and a heating pad or hot water bottle.⁸

Trick #3: Try relaxation techniques

Stress and anxiety can exacerbate back pain. Try relaxation techniques, such as deep breathing, meditation, or yoga, to reduce your stress levels and alleviate your pain. Yoga can also help to strengthen muscles and support joints, which can prevent back pain.⁹

Despite the fact that many people experience back pain, that doesn’t mean you should have to suffer; by following these tips and tricks, you can increase your mobility, reduce your pain, and improve your overall quality of life.

You may also have back pain, but this is not usually as bad as the pain in your bottom, legs or feet.

The Truth About Back Pain

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