30 Sep, 2014

3 Steps: How to Fix a Bad Back

Many people suffer from debilitating neck and back pain. Chiropractors and osteopaths can help in varying degrees. Generally speaking, they provide complimentary medical aid for people with back problems, but osteopaths are more highly trained and use a wider array of treatments than chiropractors who focus on  using their hands to adjust a patients’ joints, or using acupuncture to alleviate pain.

Here are three tips on how to fix a bad back that you can easily follow without seeing an osteopath or chiropractor.

1. Strengthen Your Core. 

If you do a lot of exercise like weight lifting, then your bad back could well be the result of incorrect posture while lifting or simply lack of core strength. The more you work on your core muscles, the less likely your back will be taking more strain than it wants to.

Instead of trying to strengthen your back, focus on your core and buttocks by doing planks, dead bugs, hanging leg raises, glute bridges, l-sit progression, ab-wheel, etc. It is wise to consult a doctor or another kind of professional before over-exerting yourself while injured.

During the work out, you get more tired and your form may get sloppy. This is the time when you are most likely to damage your back, so keep sets short enough so that your form is always perfect, then rest before continuing.  Bad form will just make your injury much worse.

A strong core reduces risk of injury to your back muscles and strong glutes prevent compensation with lower back muscles which would result in an injury.

2. Correct Posture

If you work in an office then your bad posture at the desk could be whats causing back problems. If you spend 8 hours a day, 5 days a week slouching, then your back is going to give up on you sooner or later. It is so important to look after your back at work. Check this list to make sure your posture is correct.

  • Make sure the top of the screen is roughly level with your eyes
  • Try not to cross your legs
  • Do not lean on the desk
  • Keep your back as straight as possible.
  • Keep all items you need to hand so that you are not twisting around all day.
  • Make sure the chair is adjusted to a comfortable height.
  • Consider investing in an exercise ball to aid posture (see image above)
  • Ergonomic elbow supports, wrist rests and laptop stands can all help.

3. Visit the Spa

A visit to Spa Experience  can help your back in several ways. Firstly there is the Thermal Spa Experience. We recently posted a blog about how saunas can help a bad back because the heat causes the muscles to relax. Back problems often result from strains and over-exertions, creating tension in the muscles and soft tissues. As a result, this restricts proper circulation and sends pain signals to the brain. Heat can relieve pain from the muscle spasms and related tightness in the neck and back.

Then of course there’s the luxurious massage treatments available. Many of the treatments focus on exfoliation and oils which nourish the skin, but the best treatment to address back pain is the Spa Experience back massage (see below for details).

Spa Experience Back Massage

25mins £37
Localised on the back area a combination of massage techniques are used
to ease muscle tension and to alleviate aches and pains. Leaving your back
unclenched and pain free.



@2016 Spa Experience. Spa Experience is a registered trading name of GLL (Trading) Limited, Company Registration Number 04234158 which is a subsidiary of GLL (Greenwich Leisure Limited), a charitable social enterprise and registered society under the Co-operative & Community Benefit & Societies Act 2014. Registered address: Middlegate House, The Royal Arsenal, London SE18 6SX

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