Sunderland Back Pain Centre

Osteopathy • Chiropractic • Physiotherapy • Massage

Emergency Bag

For emergency appointments click here

North East Back Pain Centre Phone Number 0191 565 8886

Email: info@ne-backpain.co.uk

Opening Hours

Mon & Tue
8:00am - 7:00pm
Wed
8:00am - 2:00pm
Thu & Fri
8:00am - 7:00pm
Sat
8:00am - 2:00pm

Our Latest News

Getting Back to Work
07/09/2010

view all news

Launch the Interactive Body

We have free on-site parking for patients.

Back pain causes and treatments including exercises

After TreatmentWalk for 5 minutes before or after travelling.

Diagram Showing the Correct Sitting Posture

Avoid Sitting for too long

  • “Comfortable chairs” force you to slouch, putting stress on your back. Use a supportive chair that allows you to sit up with your feet flat on the floor (as in the diagram).
  • Limit sitting to 20 minutes maximum at a time, then get up and move around.
  • Avoid sitting cross-legged, or with your knees too far apart.

    • Walk

  • Walk at a steady pace for 10 minutes, 5–8 times daily, stopping if aggravation is caused.
  • Women should avoid high heel shoes as they force the spinal muscles to work harder, which can further aggravate back pain.

    • Diagram Showing the Correct Positions to Rest for Back Pain Sufferers

    Resting Correctly

  • Rest on a firm, supportive surface such as the floor, bed or yoga mat. Place a rolled up towel or cushion 2-3 inches thick under your head. You should be able to swallow comfortably.
  • Lie with a pillow underneath your knees, or with your lower legs supported by a chair or cushions. If more comfortable, you can have just one knee raised, or alternate between positions. Relax your arms by your sides, or rest your hands on your abdomen and elbows on the floor. Try to rest for at least 20 minutes.
  • Don’t raise your head or arms as this prevents the neck and lower back muscles from relaxing properly.
  • After resting gently roll onto all fours, get up slowly and walk about. Don’t use your stomach muscles when sitting up as this can strain the lower back muscles.

    • Diagram Showing the Correct Sleeping Positions

    Correct Sleeping Positions
    On your side: place ONE pillow between your knees, preventing the top leg from twisting the spelvic and lower back area, and ONE pillow under your head, ensuring it is at the correct height.

    On your back: when sleeping on your back place ONE pillow under your knees to support your lower back and ONE pillow under your head.

    Ice Pack
    Apply a wrapped ice pack (in a damp cloth) ASAP after treatment to the inflamed area for 10 minutes every 2 hours until your practitioner indicates otherwise.

    Diagram Showing the Correct Standing Posture

    Standing

  • If you must stand for long periods, rest one foot on a low stool (as in the diagram below).
  • Every 5 minutes, switch the foot you’re resting on the stool.
  • Maintain good posture, keeping ears, shoulders and hips in a straight line.

    • Avoid lifting
    When you pick up anything get it as close to your body as you can, keeping your back straight.

    Use medication wisely
    All drugs have side effects. The use of pain killers and anti-inflammatory drugs only mask symptoms, not fix the underlying problem.

    House Work and gardening
    Although not strenuous, some housework and gardening can affect your recovery. Refrain from activities such as vacuuming, ironing and weeding, until your practitioner indicates otherwise.

    Nutrition

  • Water: the discs of the spine require water to maintain their supporting/shock absorbing role. Drink 1.5 liters per day.
  • Reduce caffeine, refined sugars, alcohol and smoking as they all affect blood circulation, slowing the healing process.
  • Consider taking supplements and natural anti-inflammatories.

    • Exercise
    Try the following exercises 6 – 8 times a day, until your practitioner indicates otherwise.

    Knee Rolling

  • Whilst lying back on a firm surface with knees bent, slowly roll both knees to one side, hold for 5 seconds and repeat to the other side.
  • Rest your arms by your sides, or with your hands resting on your abdomen, elbows on the floor.
  • Repeat 10 times on each side. Breathe slowly and relax throughout.

    • Alternate Knee Hugs

  • Whilst lying back on a firm surface, gently pull one knee with both hands to your chest or as far as is comfortable, hold for 5 seconds then gently lower.
  • Repeat 10 times on each side. Breathe slowly and relax throughout.

    • If you feel increasing discomfort during either exercises ask your practitioner at the Back Pain Centre Sunderland whether to continue or modify the exercise.

    The information provided is for general guidance only and must not be used for diagnosis or treatment of a health problem. This information is not intended to be a substitute for professional medical advice.