This advice is aimed at people who have experience of back and neck pain and want to know what they can do to minimise recurrence and keep themselves well. Please remember this is general advice. We strongly recommend that if you are experiencing back or neck pain you speak to your GP or visit a practitioner from a related musculoskeletal discipline. You can contact us to make an appointment at The New Surgery.
Begin your morning gently. When you wake up in the morning give your spine time to wake up too. A simple way to ease your back into the morning is to follow this gentle exercise:
Lying on your back on your bed, gently squeeze one knee to your chest; hold it for a count of 10. Gently return it to the bed and do the same exercise with your other knee. Repeat 3 times on each side.
When you put your socks and shoes on in the morning bring your foot up to you. Bend your knee rather then crouch forward.
Use the headrest in your car to ease the workload on your neck muscles, and prevent whiplash in case of an accident. The top of the headrest should line up with the top of your ears.
Avoid having your seat too far forward or too far back. When you reach forward your wrists should comfortably rest on the top of the steering wheel. When you move your hands to the “10 – 2” position, your arms will be nice and relaxed.
Take regular breaks during long drives. Get out of the car and move around. Breaks are not only good for your concentration; they are great for your back.
And remember – getting out of a Land Rover is easier then getting out of a Porsche! Sometimes in life you just have to be practical.