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The 9 Quick Easy Ways to End Back Pain (And Stiffness) Without Taking Painkillers or Having to Call and See the GP.


1. Avoid High Heels

Here’s why. Wearing high heels will increase the pressure through your back by about 25 times. Reverse that, and it means if you wear a nice soft cushioned pair of shoes instead, your lower back would be experiencing 25 times less pressure and force placed upon it.

Imagine how much relief you’d feel if you could take that type of stress off your lower back right now?

But understand that’s it’s a cumulative effect. This pressure builds up from wearing the wrong footwear over a period of weeks and years and results in a weak and stiff back somewhere around the age of 40

2. Avoid Sitting For More Than 20 Minutes At A Time

There’s so much gossip that surrounds back pain. But this is a FACT…. You and I were not designed to sit. It goes against every basic, fundamental rule of the way we originally evolved as humans. When you sit there is approximately 10x more pressure pushing down on your spine than when you stand tall.

And it’s because most of us slouch, or flop when we do sit, meaning that the muscles in your spine (called your core muscle group) that are designed to protect you, just don’t work.

This causes inevitable aches, pains and stiffness.

3. Use Ice (Not Heat)

Ice is by far the best way to ease back pain. My tip, use ice whenever you’re feeling achy or painful, such as at the end of a very busy day. Apply an ice pack for 10 minutes or so, little but very often. (Every Hour).

And when to use heat – my tip would be to apply a hot water bottle on a morning when your back is likely to be feeling more stiff than painful. Again, 10 minutes should do it.

4. Avoid Sitting Cross Legged

Your spine isn’t designed to twist or turn. And sitting in a cross-legged position is doing just that. Your joints are twisted, muscles stretched and in this position your spine/lower back is weak and you’re vulnerable to injury.

Spending an excess of time in this position will catch up on you – usually ages 40 – 60.

5. Sleep With a Pillow Between your Knees

Might be difficult at first, but if you can persist, it lowers the amount of rotation/ twisting in your spine. Remember I said in principle number 4 that it was important to avoid sitting crossed legged? Well, it’s the same when you’re asleep.

If you sleep on your side, try a pillow between your legs to keep your spine aligned and this will reduce tension in your lower back.

6. Avoid Sleeping On Your Stomach

There isn’t a more effective, faster route to self-inflicted damage to your spine/lower back. Avoid this position like the plague. Every part of your spine is twisted and in the wrong position and if you sleep like this, it’s no wonder you are suffering from back pain.

7. Change Your Mattress Every 5 Years

This is the bedroom question that I get asked every day. People want to know about their mattress and what type they should sleep on. Almost impossible to answer as the question is too generic. But what I can say is that if you haven’t changed your mattress in the last five years then it’s about time that you did!

And invest as much as you can in finding the most comfortable one that works for you. After all, if you’re going to spend a third of your life in it, might as well get the best one that you can.

And the key isn’t to finding a firm one or a hard one – finding the right mattress is about finding the one that works the best for you and your spine.

8. Choose Sensible Footwear

Bizarre choices of footwear include high heels, sandals, flip-flops and plimsoll style trainers and shoes. Why bizarre? Because they’re all proven to ADD to your back pain.

It’s because there’s a lack of cushioning to absorb shock with these types, so your lower back must take all the impact every time your foot lands on the floor (not good for your knees and hips either.)

If you can absorb some of the shock by wearing nice soft, well fitting and cushioned shoes/trainers, then you could reduce your back pain by as much as 20-25%.

9. Get Healthy With Chiropractic and Physiotherapy

There isn’t a faster way to END back pain than by going to see a Chiropractor or Physiotherapist. Getting to see a hands-on specialist means you’re going to get vert fast access to care that will soothe and relax those tight aching muscles, loosen and lubricate stuck and painful joints, and strengthen your body so that you can go back to doing the things that you love.

Combine all the ‘tips’ in this Special Report with a trip to see a hands-on, private chiropractor or physio, and you will see a dramatic drop in the back pain and stiffness you are currently suffering from.

Specialist chiropractors and physiotherapists look to the root cause of the mobility and pain problems, providing natural solutions to produce the fastest results possible, without the use of drugs or surgery.

Note: The NHS physio departments do not and will not provide you with the type of hands-on type of treatment that you need to end back pain as fast as you would hope. Disappointing but true since 2013.

Thanks For Your Interest

We hope this guide helps you lead a happier, healthier life. If you want to know more or book a consultation please call the clinic on 01268 752 123. We would love to hear from you.