• Sleep news
9th May 2018

Tips For Helping Relieve Pain In Your Back

If you’ve ever experienced back pain, you’re not alone – it’s estimated to affect 80% of Australians at some point in their lives. When a person is in pain, it becomes difficult to sleep. When a person loses sleep, it will affect the entire day ahead. Yet most first-time patients who visit clinics are confused about its cause, frustrated from ineffective treatments and worn out from its persistence.

Our friends at Back Solutions Clinic have shared some thoughts below on back pain, as well as recommend some tips on how to relive that pain you may be experiencing.

What causes back pain?

In the majority of otherwise healthy patients we see, back pain is usually caused by two unremarkable activities: sitting and sleeping. During the workday, we sit far too much, especially in front of a screen and often with poor posture. On top of that, when sleeping (which is when the body should be repairing itself), our beds may contain improper materials which can worsen ─ or in some cases, even trigger ─ the pain. It can also lead to other problems such as biomechanical imbalances and weaknesses.

How can back pain be treated?

As back specialists, we’ve seen all types of back pain in our client’s disc bulges, sciatica, stenosis, spinal degeneration, the list goes on. We can’t emphasise enough the importance of identifying and treating the underlying cause of your back pain and not just the symptoms. Bed rest for a bad back may provide short-term relief but can actually delay recovery. However, making sure your back receives the correct support during the time you do spend sleeping, is crucial for helping to treat acute and chronic back pain.

With so many options and false promises out there, finding a supportive mattress for your back can be tiresome and expensive. We refer all our patients to Sleeping Duck for an expert mattress assessment. Their completely customisable mattress comes with a proven success rate and 100-night money back guarantee. It also means you can target the firmness of the mattress to suit the different pressure zones in your body.

While you’re consulting with Sleeping Duck about what mattress is best for you, below are some exercises we recommend to help relieve your pain:

Gluteal stretch:

Begin this exercise by lying on your back. Using your hands, slowly take your knee in the direction of your chest, as far it allows with no pain. Hold this position for 5-6 seconds and repeat 10 times on both sides. Repeat this three times a day.

Lunge stretch:

Begin this exercise in a lunge position. Make sure to keep your back straight and your buttock muscles contracted, lunging forward slowly until you feel a stretch without pain. Hold this stretch for 15 seconds and repeat 4 times on both sides. Repeat three times a day.

Cat stretch:

Begin this stretch on your hands and knees. Lower your chest as far as you can without pain with your arms stretched out. Hold this exercise for 15 seconds and repeat 3-4 times three times a day.

Blog post by Back Solutions Clinic, specialising in treating chronic debilitating back pain and sciatica pain, with four clinics across inner Melbourne.

Back Pain Solutions

Daniel Rodgers

Chronic pain is Daniel’s specialities; treating all kinds of pain and dysfunction throughout the body including Chronic Lower Back and Neck Pain. Daniel comes from a sporting background with experience in Australian Rules Football, Rugby and Basketball.

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Hatched in 2014, Sleeping Duck was founded by Melbourne-based engineers Winston Wijeyeratne and Selvam Sinnappan. Frustrated by the expensive, tedious, and confusing process of buying a bed, the duo took on the mattress industry.

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