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 offer weekly movement classes designed for every body, that will get you moving and feeling better.

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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