9 Tips My Physiotherapist Shared with Me to Help Ease Back Pain

First Session with a Local Physio and Her Advice.

Finally, that day arrived. Today, I saw her. But…I was not the only one there! We were a group of 8 people. It was a group session. It was simply to educate us. “No individual questions shall be entertained,” said the lady in a tone like that of a serious faced primary school teacher.

The elderly person sitting next to me looked like playing “horrid Henry”. The grim and stern faced looks of the woman forced me to play “perfect Peter”. 🙂
Click to receive your FREE copy!We were given “hand outs” to read them at home. Let us get to the point. In today’s lecture we learnt the following.

Types of Back Pain

1. Acute Back Pain

Acute Back Pain is one which is short term and may be due to sudden change like injury, accident, sudden change of work etc. etc. The duration of this sort of pain is less than 6 weeks.

2. Chronic Back pain

This refers to a long term back pain and is usually caused by a problem that may have developed overtime. Any pain which is more than six weeks is classed as chronic pain.

3. Super Acute Pain

Pain that is between acute and chronic is called super acute back pain. That is less than six weeks but more than three.Get UNLIMITED Personal Support ABSOLUTELY FREE for 90 Days!

Seating Guide

Next we were given an NHS leaflet titled as “A Guide to Seating”. Looking at the title, I thought it was something about the art of seating and that we will learn something about professional seating arrangement, lol. If the title were something like A Guide to Proper Sitting, or The Right Sitting Posture, or Sitting and Back Pain etc. I would have definitely grasped it quite quickly. But, silly me? Or… you know, what I mean.  😐
The content of the guide is quite useful irrespective of its advertorial college course like title. Here is a summary in my own plain primary school English.

Importance of Proper Sitting

No matter it is work, home, entertainment or anything else; there are a lot many people who have to sit for a considerable amount of time. If you regularly sit for a long time, it builds pressure around the spine, back and neck. It is, therefore, important to understand the correct position to reduce the stress on various parts of the body.

Some Sitting (Seating) Tips

  1. Use a lumbar roll or a rolled up towel to support and reduce pressure on the lower back. The lumbar roll should be placed so it directly supports the curve in the lower back.
  2. Alter your position frequently if you are sitting for a long time i.e. more than 2 hours. Standing, walking, taking a break, relaxing etc. shall reduce the pressure on the back to help benefit the body.
  3. Erect position. It is very important to maintain an erect position. This should be maintained as much as possible.
  4. Don’t sit with legs crossed.
  5. Make sure there is no pressure on your thighs.
  6. The hip joint should be higher than the knee joint. You can achieve this by tilting the seat base a little forward.
  7. Take your bottom to the back of the chair so it is near the back of the seat as much as possible.
  8. Avoid sitting at the front of the chair.
  9. If you are working on a computer, the screen in front should be at a horizontal level with your eyes. Higher or lower screen causes neck strains.

It is often difficult to digest too much information at one time. I will discuss the rest in the Next Post.

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