MY SPORTS INJURY & PHYSIOTHERAPY
Morning Back Pain and How to Prevent It: Tips from a Sports Physiotherapist in Manchester
Morning back pain can significantly impact your day, especially for those in active lifestyles or professional athletes. Whether you’re dealing with lumbar discomfort or neck pain, a sports physiotherapist in Manchester can provide effective solutions tailored to your needs. It’s common to experience stiffness upon waking, which often subsides as you begin moving. However, if you are experiencing persistent or chronic pain, visiting a physio clinic near you is crucial for proper assessment and treatment.
Understanding Morning Back Pain with a Physio in Manchester
There are various reasons why you might wake up with back pain. It could stem from mechanical injuries, improper sleep posture, or even degenerative conditions like arthritis. Consulting a sports physiotherapist in Manchester can help identify the root cause of the pain and provide a personalized treatment plan. Morning back pain can affect both occasional runners and high-performance athletes. A physio Manchester clinic specializing in sports injuries can help relieve pain through corrective exercises, manual therapy, and ergonomic advice.
Back pain and Repetitive Strain Injury (RSI) associated with desk-based jobs, commonly referred to as “Office Worker Syndrome.” The article highlights how static work environments, especially long hours spent in front of a monitor, can lead to musculoskeletal problems like back, neck, and shoulder pain. Other related conditions may include carpal tunnel syndrome, epicondylitis, and even vision problems. The cumulative effect of poor posture, repetitive tasks, and stress creates these issues.
John Sarno’s Tension Myositis Syndrome (TMS) is also discussed, emphasizing how psychosomatic factors, such as stress and negative emotions, may exacerbate physical pain. Sarno’s theory suggests that pain can serve as a distraction from unpleasant emotions, making it a form of stress response.
Tips to Reduce Back Pain and RSI
- Take frequent breaks – Stand up, walk around, and stretch regularly to avoid stiffness.
- Use proper ergonomic setups – This includes adjusting chair height, using footrests, and positioning the monitor correctly.
- Maintain good posture – Keep your back supported, elbows at right angles, and feet flat or on a footrest.
- Exercise regularly – Engaging in physical activity helps keep muscles flexible and reduces stress.
Key Preventative Measures
- Ergonomics: Invest in ergonomic office furniture, such as chairs and keyboards.
- Posture: Be mindful of your sitting position and posture throughout the day.
- Awareness: Address early signs of strain before they escalate into more serious conditions.
Fostering awareness around this “employee syndrome” is essential to reducing workplace absenteeism and improving overall well-being for desk workers.
RUNNING & BACK PAIN?
Back pain is a common issue for both regular and occasional runners, often localized in the lower back. To address and prevent it, understanding the underlying causes is essential. Consulting a physiotherapist is recommended for personalized treatment plans, which may include corrective exercises, stretches, soft tissue manipulation, massage, and heat therapy.
It’s crucial not to ignore the pain for too long, as chronic back pain can lead to further postural compensations, worsening the problem. Here are the main causes of running-related back pain:
1. Incorrect Posture
Maintaining proper posture is key to reducing back pain. Running with relaxed shoulders and a neutral spine helps prevent strain. Here are specific posture tips:
- Relax your shoulders: This helps your spine stay in a neutral position.
- Avoid tilting your head forward: This reduces unnecessary pressure on your spinal column, preventing lower back pain.
- Foot placement: Running with an outward lean can lead to physical discomfort. Ensuring an even foot strike is important.
- Proper footwear: Choosing running shoes that suit your foot type is crucial. Get professional advice when selecting shoes to minimize impact.
2. Training Intensity
Increasing the distance or intensity of running too quickly can strain the body. A sudden jump in workload can lead to injury, especially if the body isn’t well-conditioned. To avoid this:
- Gradually increase distance and intensity.
- Focus on consistency and steady progression in your training.
3. Weak Gluteal Muscles
The glute muscles play a crucial role in maintaining body stability during running. Weak glutes force other muscles to overcompensate, leading to back pain. Strengthening the glutes through targeted exercises can help prevent this. Consulting a physiotherapist or athletic trainer for a tailored strengthening program is advisable.
4. Sedentary Lifestyle
A sedentary lifestyle can lead to tight hip flexors, which tilt the pelvis forward, causing strain on the lower back. This tightness affects running performance and comfort. Regular stretching and mobility exercises, especially for the hip flexors, can counteract the effects of sitting for long periods.
By addressing these factors—posture, training progression, glute strength, and avoiding prolonged sedentary behavior—you can prevent or alleviate running-related back pain, ensuring a healthier and more enjoyable running experience.
Sports massages, including soft tissue massages, are not just for athletes—they are beneficial for professionals in various fields. They help relieve pain, spasms, and fatigue caused by poor posture, overtraining, or desk jobs. Massages improve blood flow, remove lactic acid, and allow muscles to recover faster. At the Manchester City Centre clinic,
packages are available:
5 sessions of 30 minutes for £250, or 6 sessions of 60 minutes for £390. For more details, you can book or inquire directly at the clinic info@mysportsinjury.co.uk
If you’re insured with AXA PPP or BUPA, you’ll need to provide your policy and authorization details when booking. Your card details will be securely stored, and if your insurer doesn’t cover the cost, the outstanding amount will be charged. For other insurers, you pay upfront and claim reimbursement with a detailed invoice provided upon request. PRP and cortisone injection bookings can only be made by phone at the Manchester City Centre clinic. Call 0161 243 1168 to book or for further inquiries.