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Ways to Reduce Back Pain

Look to your feet and survey your seat. A lumbar support may be just the sort of crutch you need for your pain to recede.

Go catalogue shopping for things to help you sit or stand more comfortably. You don't have to do everything yourself - there are some great gadgets and aids to help you.

FEET FIRST

Shoe insoles help some people with mild back pain. The position of your feet affects the curvature of your spine. If you've got flat feet the hollow of the curve of your lower spine is increased - and this strains your ligaments. Shaped insoles can correct your flat-footed posture and thus relieve your backache. The first step is to get a proper podiatric assessment if your feet are painful. Your podiatrist can then provide you with shaped insoles for your specific problem. Otherwise, buy a set of off-the-shelf insoles from a pharmacy.

If high heels are your thing, don't forget that they can strain your spine because they alter your centre of gravity and the whole mechanics of your low back. And if you're tottering about, you might be unstable and twist the muscles of your back in an effort to remain upright. So keep your high heels for occasional use and short distances. And make sure you've got a lift home and so you won't have to walk.

Don't struggle if you don't have to. Slip-on shoes are easier for you to wear if you've got back pain as you don't have to fasten any laces.

STICK TO IT

Walking sticks, elbow crutches and walking frames all help to spread your body load between your legs and arms and reduce the pressure on the nerves in your spine. So using one of these should decrease your pain. A stick keeps you upright and counteracts any muscle imbalance if your pain means you've an abnormal posture from muscle spasms. You can buy a walking stick from a pharmacy; for the others you'll need a catalogue or specialist shop. Or your physiotherapist could supply the lot from her clinic.

LUMBAR CORSET

A lumbar corset can boost the strength of your abdominal muscles and limit the movement of your lower back. 'Course, it's just for short-term use. If you wear a lumbar corset for too long, you'll be stuck with it - as by not using your own muscles, they'll waste away. (It's a shame they haven't developed a beer-belly corset.)

LUMBAR SUPPORT

Lumbar supports for your spine help to keep it in a good position, keeping the curve at the correct angle when you're sitting or driving a car. A lumbar roll is a sausage-shaped cushion, typically of covered foam. An adjustable elastic strap means you can fix it to your chair at the right level. You should be able to get one from your local pharmacy, a catalogue or maybe even a car accessory shop.

MOULDED SEAT

A portable seat insert that's designed to provide a well-positioned back curve to support your spine is also available. It's a two-piece moulded seat with adjustable hinges. You sit on one part and the second part lies against your back. Place it on any seat that has a back to it for instant support.

GADGETS FOR DAILY LIVING

Try using a 'helping hand' gadget to pick up objects lying on the floor. It's like a litter picker - and you can buy one from general stores, pharmacies or shops selling disability equipment. Use a long shoe horn so you don't have to bend right down to pull your shoes on. Another gadget can help you put on your socks, stockings or tights for when you're in extreme pain and want to avoid moving any more than necessary. A bath seat will mean not having to lower your bottom down so far (though you might not be able to reach the plug out so easily).

AIDS TO EXERCISE

There's loads of equipment out there designed to exercise particular parts of your body. For instance, an 'ab-roller' is a frame which supports your neck as you work your abdominal muscles and is particularly useful for people with low back pain.


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