Singapore is one of the world’s fastest-growing economy. With that, more people are working longer than ever to keep up with the fast-paced economy. However, that does not mean that you can neglect your personal health!
We see a number of people at our clinics with all kinds of pain and injuries — but many of our patients are suffering from low back pain. Here are some simple tips on how to manage and avoid back to keep you comfortable and pain-free:
1. Exercise and keep moving
This is one of the oldest concepts in the world of health and fitness but it applies very well to back pain, particularly to keep the back active. We recommend that every day you do a wide range of flexibility drills, for instance, a very simple one is: lay on your back and bring your knees to your chest hold it 30 seconds 5-10 times.
This will contribute to keeping your back in good shape. If you experience any discomfort whilst exercising, don’t forget to consult your physio immediately.
2. Do not remain longer than 30 minutes in the same place
A lot of research shows there is no perfect posture. You have a good risk of getting a painful back if you are stuck in an office chair or driving a car for a good portion of your day. Like we mentioned, you are recommended to move about to keep your joints healthy. Take a stroll, or at least change your position every 30-45 minutes.
3. Bed rest will not help. It could make it worse.
It is a common misconception that people with back pain should lay in bed for days on end, till the pain goes away. This is not true for the most part – and can actually lead to your joints and muscles getting stiffer. We are built to move and you spine loves movement, moderate and gentle to begin with. But movement will certainly help your back.
4. Stay Fit
Many modern studies have shown that getting active as soon as possible after your injury, or by following specially designed Physio exercise, will greatly support its healing process.
One of the best ways to help back pain and avoid it is physical fitness. The higher your cardiovascular fitness, the greater the oxygen you bring to the muscles, the less you are prone to back pain symptoms and the better you feel overall. Get out and stay active. You can start walking at least 30-40 minutes each other every day. After doing it frequently, your body will naturally react in favour of you.
5. Consult your local Physiotherapist
Physiotherapist will help treat and manage your pain properly. We at Edge Healthcare are committed to the exact cause. Over the span of a few years, we consulted thousands of patients and treated them of their pain.