Tips From an Osteopath
Back pain is one of the most common complaints seen at osteopathic and chiropractic clinics, and it’s not always caused by an injury or health issue. Many patients are experiencing pain as a result of small, everyday habits that slowly wear down the spine and supporting muscles over time.
The good news? There are a number of steps you can take to help prevent and treat back pain. For severe back pain, your local osteopath can help with stretches and massage therapy to reduce your painful symptoms. Once you become aware of these bad habits that can make your back pain worse, they become much easier to identify, and take steps to avoid.
Poor Posture at Your Desk
Most of us spend several hours a day sitting, whether it’s at a desk, in the car or on the sofa. Slouching or leaning forward to look at a screen puts pressure on the lower back and neck. Over time, this can lead to muscular fatigue, tension and pain.
Try this: Keep your feet flat on the floor, your back supported by the chair, and your screen at eye level. Take breaks to stand and stretch every 30 minutes.
“Text Neck”
Looking down at your phone for long periods creates what’s known as “text neck”—strain on the cervical spine due to a forward head position. This can contribute to upper back and neck pain, and even headaches.
Try this: Hold your phone at eye level whenever possible. Consider setting screen time limits or regular reminders to stretch your neck.
Carrying Bags on One Shoulder
If you frequently carry a handbag, laptop bag or backpack on one side, your body has to compensate by leaning or twisting. This creates muscular imbalances and can lead to chronic discomfort.
Try This: Use a backpack with two straps, or switch sides regularly to distribute the load more evenly.
Ignoring Core Strength
Your core muscles (abdominals, back, and pelvis) act as a natural support system for your spine. Weak core muscles mean your back works harder than it should to support your body throughout the day.
Try This: Include gentle core-strengthening exercises in your weekly routine, such as pilates, yoga or simple bodyweight exercises.
Sleeping Position
The way you sleep can either support or strain your spine. Sleeping on your stomach, for example, forces your neck into an unnatural position and can increase lower back tension.
Try This: Sleep on your back or side with a pillow between your knees. Invest in a supportive mattress and pillow that keeps your spine aligned.
How Osteopathy Can Help
Osteopathy aims to treat the root causes of pain, not just the symptoms. A hands-on approach helps relieve tension, restore alignment, and support your body’s natural healing process. Osteopaths typically also offer advice on posture, movement and exercises tailored to your lifestyle.
If you’re experiencing back pain—or simply want to prevent it—book a consultation with your local osteopathy clinician today.