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Spending decades leant over, tending to shrubbery and flowers, has left Alan Titchmarsh with a bad back. Do you have one too? Here’s what you can do about it.
Situated in Hampshire, with his beloved wife Alison, Alan is surrounded by nature.
At 71 years old, there could be no other place he’d rather be – especially when the grandchildren come over.
“I live in a spot which is beautiful and which I hope I’ve made more beautiful,” he told Wise Living Magazine earlier this year.
“Beautifying the earth on whatever scale is the most glorious privilege,” he continued.
Yet, with all that beauty, Alan has had to pay a price. “I get a bit of backache from 60 years of gardening,” he admitted.
However, his passion for horticulture hasn’t dwindled. “I’m in my garden every day when I’m not away,” he added.
“The problem is that when you love what you do, work is more fun than fun.”
Medical News Today stated middle back pain or discomfort takes place in the “thoracic spine”.
Home remedies can include utilising the benefits of ice and heat on muscle aches.
Another alternative is over-the-counter pain relief, such as ibuprofen.
To help strengthen the muscles in the middle back, exercises could play a crucial role.
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Beneficial exercises include the cat-cow pose, the cobra and the seated twist.
Position yourself on your hands and knees, then arch your back as far as it’s comfortable.
Your head should be leaning down towards the floor; the next step is to sink your back towards the grown in a U-shape.
This when your head then tilts upwards – video tutorials are available YouTube.
Cobra and seated twist
The cobra involves you lying flat on the ground (preferably using a mat), and using your arms to prop up the upper body.
This technique helps to stretch the back muscles. The next stretch to consider is the seated twist.
The seated twist is when you sit cross-legged, and you twist your upper body to the right.
While doing so, place your left hand on the right knee for support. Then repeat on the other side.
Low-impact activities, such as yoga, swimming and walking are good ways to ease back pain.
Core-strengthening activities can also help, as they work on the abdominal and back muscles.
Examples of core-strengthening activities include using bridge and planks to help support the back.
Exercise is one of the first steps to overcoming backspin; should symptoms persist, surgery may be considered.
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