Health Advice for Back Tension and Associated Headaches

• 

  Hybroid on 12/07/2021 - 11:19

  There's these back straps you can wear that help with posture that crop up every so often. Not sure what you mean by scrunched up back but might be worth a try?

  Search "posture corrector" on eBay and there's thousands of them. Some basic, some magnetic, some have heating/massage function etc. No idea if they work or are pure gimmicks.

  Otherwise, it sounds like something to speak to a doctor about and might provide some relaxant suggestions/meds.

  • 

    Jolakot on 12/07/2021 - 12:42

    +1

    No physio worth their salt would recommend a 'posture corrector' from eBay as a solution. Most of them work to get rid of back pain in the same way that a credit card can be used to pay off a personal loan, you're just moving the problem around. A lot of people come in having used them wrong and need even more work done for it, and a lot of dodgy allied health will sell them at huge markups without having to deal with the aftermath.

    The problem is almost always overloaded back muscles; we put too much stress and strain on the muscles that are meant for constant usage, forcing them to exhaustion. Those muscles recruit other muscles that are only meant to be used for short bursts, or that have other functions, easing the total load but exhausting those muscles as well, since they have less durability. So you're left with a lot of sore muscles and pain when they all start to fail one after another, with much longer recovery periods than if you'd rested when your extended usage muscles got tired.

    The biggest problem with posture correctors is that they work immediately and perfectly, to move that stress away from your back and onto your shoulders and core with more capacity. You feel immediate pain relief, your muscles get a rest, bliss.

    Except you quickly become dependent on it, your back muscles no longer need to meet an extended load and weaken as a result, so you need to wear it more and more to compensate until it's basically a permanent part of you. Leave it on long enough and it'll start impacting your core muscles that are now taking an increased load that your back used to take, and now you've got a bunch of hard to fix problems that'll take years to fully fix.

    What you really need to do is twofold:

    Increase the load your back can take before exhaustion with stretches and exercise, make sure to see an exercise physiologist (some physios will do this too, Kieser is top notch) for a specialized plan and exercise instructions so you're not wasting your time or making it worse. Worth having a training session or two to make sure your form is perfect too.

    And decrease the load you're putting on your back to avoid exhaustion with posture awareness and proper rest. Easier said than done, you need to notice when your back gets tense and scrunched, and interrupt yourself to correct or rest. Strong posture is hard, because this usually happens when you're busy or focused.

    For posture awareness help, you have two main options. The best is a posture trainer like the Upright Go 2, can be worn all day and gives you good data, with buzzes or alerts when your posture drops. Bit expensive, and you need to spend a bit of time calibrating it so it's more useful than annoying, but a great long-term solution.

    An OK cheap alternative is a double strap (goes around your waist and shoulders) posture corrector, it should be done up tightly and worn for no more than 4 hours at a time. Put it on with good posture, and you'll feel the pull when you're slouching, but do not let it take any of the strain.

• 

  brad1-8tsi on 12/07/2021 - 11:30

  You could do worse than starting yoga and adding some strength & flexibility training.

  I started Yoga at the local community college in 2017 and it's helped with my various aches and pains and given me the confidence to start group training (2-4 times a week) this year. I'm still in pain but it's "good pain" that doesn't require analgesics rather than something that requires medication.

  If you work at a desk all day then try and fit some movement into the day as desk work is a slow death.

• 

  screensaver on 12/07/2021 - 11:39

  Get a regular back massage, with a qualified person, they have studied anatomy etc and can do remedial techniques

• 

  Boioioioi on 12/07/2021 - 11:45

  Where are you located?

  The tension is probably affecting your neck which causes these headaches. I went to this place called Brisbane headache and migraine clinic where the physio there really cured me with a combo of lifestyle changes and neck massages

• 

  dasher86 on 12/07/2021 - 11:46

  stand straight or sit up right in a chair,
  interlace your the fingers in both hands together and put them on the back of your heard (kinda of like hands behind your head and dont move).
  and now push backwards with both arms and hold for 30 secs (make sure to keep your neck straight and head facing forward). do this a few times in the morning and evening.

• 

  Fergy1987 on 12/07/2021 - 12:02

  +4

  I go to a medical professional usually if Ozbargain doesnt ease my tension.

  • 

    Sleuth on 12/07/2021 - 12:47

    Retail therapy can work wonders.

• 

  NewbiefromVic on 12/07/2021 - 12:26

  +2

  Try the exercise from this video -> https://www.youtube.com/watch?v=6IWHZJiTBvw

  The one where the upper body is hanging off the bed and he's resting on his elbows has been 1 of the most effective decompression exerises I have tried. Just 2 or 3 times a day for 2 or 3 mins, and my lower back pain went away after a few days. It is so satisfying to feel and hear the little pops as your lower back decompresses and relief is almost instant for me.

  Cheers

• 

  iamherenow on 12/07/2021 - 12:32

  +4

  My computer password doubles as message to myself to consider my posture. Whenever I type it (which is multiple times a day), I am reminded to check my posture. I often catch myself doing the wrong thing.

• 

  iridiumstem on 12/07/2021 - 14:17

  Talk with a GP, see who the GP wants you to see about your pain, and go from there?

  I would assume a psychologist would be recommended along with someone who would deal with the physical aspects of the pain.

  I would assume that mindfulness along with various techniques will be used, of course, this will depend on who you see and what your problem is.
  Mindfulness basically is, being able to be at present, being able to notice what you are doing, and being able to not get swept up in that negative cycle of anxiety -> more anxiety.
  Stopping yourself before it spirals out, doing things that are healthier to alleviate anxiety etc etc, that kind of thing.
  That said, the psychologist and you will come up with a solution that is catered to you.

  With COVID-19, a lot of the psychologists do e-therapy, which does get rid of the stress of physically going to the practice.

  This will, of course, be done alongside someone who would deal with your posture, pain, so that both aspects of the problems get addressed (since one affects the other). Removing physical pain without addressing the mental health problems would just let it come back, and managing mental health problems without removing the physical pain, you'd still be in pain.

  That's just my guess from my personal experience with a GP and a psychologist, meaning that your experience may be completely different.

• 

  JimmyF on 12/07/2021 - 14:43

  +1

  Foam rollers are great for back pain!

• 

  morse on 12/07/2021 - 15:05

  +1

  This course is ideal for what you describe - it’s free if you get referred by your GP and do it under their supervision
  https://thiswayup.org.au/courses/the-chronic-pain-course/

  Also this one
  https://mindspot.org.au/chronic-pain

  Both are run by reputable organisations.

  Keeping active but not overdoing is always a good idea, with whatever you’re into, walking, swimming, yoga etc. Also making sure you don’t spend too much time sitting in the same position and your work station is set up appropriately (many people think they do but don’t)

  All the best with it.