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  • Writer's pictureTomas Bittner

7 Tips to Improve your Back Pain

Updated: Oct 27, 2020

1. EXERCISE


Any exercise you enjoy is great. Go for a walk, play golf, take your partner to play tennis or go for a swim. Add Pilates or Yoga if you struggle with chronic back pain.




2. GET A GOOD CHAIR

It is essential to choose a correct chair if you spend hours sitting behind a desk. The best choice is a balance chair equipped with lumbar support. Correct sitting position is also important. Remember your knees should be lower than your pelvis and your feet should stay on the ground.


3. TAKE A BREAK


If you suffer from a back pain aggravated by sitting for hours behind your office desk, take a break. Set up an alarm for every 60/90 minutes to get up to get a glass of water or walk around for a minute.


4. LIFT CORRECTLY


If you have to lift heavy objects, bend your knees, keep your back straight and keep the load close to your body. Never lift and twist.


5. GET A GOOD MATTRESS


Having an old uncomfortable mattress can contribute to your back pain. Most main brands offer 100 days trials so keep you old mattress just in case you don't like the new one.


6. EAT BETTER


If you suffer from chronic pain, you might want to try to eliminate certain foods to help with healing. Avoid sugar, alcohol, processed meat, saturated fats, gluten etc. To help to overcome chronic pain try tumeric, ginger, organic vegetables, nuts, fish and berries. Loosing weight will help to reduce stress on your spine and aid recovery.


7. BOOK A TREATMENT


If you pain doesn't go away, book a treatment or get an advice. Whether you prefer to see a physiotherpist, osteopath or chiropractor always ask for recommendations and read online reviews before booking an appointment.




Algarve Osteopathy is a small independent business run by UK trained osteopath Tomas Bittner. Tomas has over 11 years of experience treating wide range of patients including international athletes, professional dancers and West End performers. Algarve Osteopathy provides osteopathic treatment, clinical Pilates and sports massage services in Tavira in East Algarve.



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1 commento


Frans Knoben
Frans Knoben
06 mar 2023

Tomas is a great osteopath. He did just 3 treatments and the lower backpain (iliosacral joint problem for the most) is solved so far, I can move and get out of the bed with less pain. His excersises for 3-5 times a day, solve the major part of my complaints.

The treatment itself was: laughing, fun, hard working (especially Tomas) and delivered each time pain relief and easier moving. I recommend everybody to this expert.

Frans Knoben

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