Gadget Guide

People resort to various items to give themselves the closest thing to a massage as possible.

Foam rollers, spiky balls, harder balls.

Sometimes, these can be used to create a softening effect, either by releasing a trigger point, or by affecting the thixotrophy of muscle tissue (i.e. whether it's closer to being solid or a liquid)

Used too much, or too aggressively, however, they can cause harm! So trust your instincts, and if it feels effective, carry on.

Inversion tables are related to an age-old treatment for back pain - traction. 

By hanging upside-down (or close to it), your spine is pulled upwards, in an anti-gravity manner.

For some back pain conditions, this can work wonders. But it won't help others!

Our eConsultation and the therapy programme you get delivered will help you decide whether an inversion table is worth considering.

Otherwise, seek the advice of a professional before ordering one. Used for the wrong condition, they can cause more irritation.

For an even more modern take on this, check out IDD therapy.

People often ask about the various devices that promise to fix your posture, either by reshaping the base of your spine, or tugging your shoulders back and getting you to sit upright.

While they may work for some people, many find them uncomfortable, and in some cases, people feel worse.

Posture is about more than simply making things as close to a textbook picture. Patients need to learn to move properly, and then they will realise that healthy posture is a product of this movement, not a static goal to try and mimic.

For some reason, every pregnant lady knows what a TENS machine is. They get recommended left, right and centre for helping with back pain during pregnancy.

Guess what? They work well for some people and not so well for others.

And the same goes for everyone else. Some people find these machines a useful distraction from their pain. And offering distraction is about all they do.

There are more complicated versions of electrotherapy that clinicians use, and the evidence about their effectiveness is mixed.

A newer device is Compex, or muscle stimulation. These can be useful for rebuilding muscle after an severe injury or post-surgery, but their use should be offered under guidance from a professional.

Recommending mattresses is very difficult. Not everyone likes the same thing!

• Perhaps harder is better than softer, since spines are made of arches, and arches last better on solid ground
• While some people love memory foam, others find it too hot, and that can impact on your quality of sleep
• Sometimes, a mattress topper on your existing mattress can help

The right pillow under your head can help you cope with neck pain.

We all know the effect of a hotel pillow that doesn't match what we have at home!

• Think about your sleeping position - perhaps use only 1 pillow if you sleep on your back, and try 2 if you sleep on your side?
• Orthopaedic pillows can be very helpful, but look for companies that offer trial periods, since not everyone agrees on what's good for YOU!
• You can try our friends at Comfy Centre

Knee what?!

Many people do well sleeping on their sides with a pillow between their knees.

Depending on your shape, a pillow between can keep your thighs parallel as you sleep on your side. In some cases, this helps reduce back pain significantly.

There are now plenty of pillows designed just for this, for example, by our friends at Comfy Centre.

Yes - how good is your sleep hygiene?!

Here are some more general tips to help with sleep:

1. Try to keep a routine - go to bed at the same time, and wake up at the same time.
2. Keep your room cooler - our body temperature lowers as we sleep, so a cooler room will help this. Aim for 19 degrees C.
3. Avoid eating too close to bedtime, and understand that alcohol has a big negative impact on sleep quality.