What to do if you have back pain

1 in 10 people suffer with back pain a study has found, it states “Lower back pain is not usually linked to any serious disease, but can be debilitating and emotionally distressing. It can be triggered by bad posture while sitting or standing, bending awkwardly, or lifting incorrectly.” 1

What’s the first thing you think about when you have back pain, probably a soak in a hot bath, hot water bottle, pain killers. Maybe get a massage.

But these are only short term fixes and although may solve the problem initially will not get down to solving the real issue.

So what should you do if you have back pain?

1) Sit better, sit on the floor more and vary the way you sit

2) Stand better (I teach you how to do this in every class setting on m y timetable, so no excuses)

3) Walk and move more (but you need to learn how to stand better for you to be able to move and walk better, so you can sort of see how these things are connected)

4)Strengthen your glutes (a huge role in supporting your back is building yourself a strong butt, which incidentally is linked to walking better – it’s all linked!)

5) Release your hamstrings

6) Teach your core to switch on reflexively (which means you don’t do ‘belly button to spine at all – you let it anticipate and adat to the load you’re asking it to bear)

7) Learn to breathe better (because you can’t get a reflexive core, if you’re not breathing into your ribs)


And that’s it!

If you are having long term problems that just won’t go away the whole body approach is what you need. I have two online offerings that you might find helpful.

The first is 5 A Day – 5 minute daily exercises to help relieve muscle pain, joint stiffness and build strength and mobility. This is a membership programme and for £10 a month you will get a video every which takes you through the exercise so you know exactly how to do it to get the most benefit. Working step-by-step from feet to head to help you move better and feel better. Click here to sign up.

I am also just launching my Movement Breaks programme if you are troubled by back pain, sore wrists or aching shoulders from working at a computer for long periods this programme shows you exactly what exercises you need to do during your day to help relieve stiffness. Just 5 minute exercises regularly throughout the day to keep you pain free and increase your concentration and creativity. If you would like to be one of the early adopters and buy the course at a reduced rate in exchange for testimonials drop me a line at rosie@labyrinthofnurture.co.uk


1 https://www.nhs.uk/news/lifestyle-and-exercise/back-pain-leading-cause-of-disability-study-finds/

Rosie Dhoopun is a Movement Teacher running classes in person and online.

She has a special interest in pregnancy and postpartum and pelvic floor restore.

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