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from the Blog

Try These 5 Lower Back Stretches To Keep Back Pain At Bay

​We're all familiar with that painful feeling you get from sore and aching muscles in your lower back, right? It can make any day on site​ feel like a major struggle. And this pain just gets worse and worse during the day as your muscles tighten up​ even more. Which can leave you feeling really uncomfortable and in a lot of pain after a long and gruellin [...]

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Is It Best To Use Ice Or Heat For Lower Back Pain?

I'm sure we've all experienced using some form of ice or heat to take the edge off our back pain before. Whether that is simply having a nice hot bath or ​laying down on a pack of frozen peas, the relief that follows is a great feeling. And these are both cheap and easy options for you to self-treat your back pain.​ However it can be confusing to know whic [...]

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Do You Lift? If So Follow These 11 Safe Lifting Tips For A Healthier Back At Work

I cringe when I hear that question. Hearing someone ask "Do you lift" reminds me of the douche you see at every gym in every town. ​You know the one I'm talking about. The dude that does all his actual training at home before going to the gym. Just so he doesn't waste any vital gym posing time by actually having to working out. I swear I've never seen s [...]

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10 Safe Shoveling Techniques To Keep Your Back Healthy On Site

Digging and shoveling isn't known as 'back-breaking' work for nothing. It's physically demanding​ to the extent of being punishing and can be dangerous if done without the right care and attention. Especially for your back. ​And while a bad back may be worth it if you're digging for hidden treasure. ​It's certainly not if you're digging up the M62! Now i [...]

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Daniel SingletonFounder

​Hi there, and welcome to Back On Site.

I'm Daniel, a Painter and Decorator, psychology graduate and veteran of 5 spinal surgeries. This has left me with chronic lower back pain which I have learnt to self-manage over the past 10 years. And by doing this I've been able to continue to work and stay active (you can read my full story here).

My goal with this site is to help you be able to do the same. By being pro-active and learning how to manage your back pain you can limit its hold over you and greatly improve your quality of life. And I'll show you how to do that here.

The blog contains articles with advice and information to help you understand all aspects of chronic lower back pain. This includes the physical effects and what exercises you can do to counter them. Also how to avoid the psychological and emotional toll it can take on you, and the disruption it can bring to your lifestyle in general.

I'll show you how you can minimise all of these effects by making simple adjustments to your everyday routines. I'll also share tips and tricks on how you can keep your back healthy and pain-free at work, as well as product reviews so you can discover the best tools on the market to help you beat your pain. 

So join me on the journey and stay on top of your pain AND your game.


Product Reviews

What Is The Best Lumbar Support Cushion For Home, Work And Travel?

You may have heard the phrase 'sitting is the new smoking'  in the news over the past couple of years. ​This is because new research has claimed that prolonged periods of sitting over the years can be just as harmful for our health as smoking is. Now I wouldn't go as far as that personally. But there's no doubt that sitting for long periods every day can pl [...]

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My Review Of The Best Mattresses For Back Pain In 2017

If you've had any experience of mattress shopping in the past you'll know what a nightmare it can be. You are bamboozled with far too many options right from the very start. Do you want soft or firm? Comfort or support? Memory foam or latex? Pocket spring or open coil? Duck or goose feathers?! "Aarghh, I just​ want a good night's kip!"I hear you. The problem [...]

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Which Is The Best Mattress Topper For Your Back Pain?

Yes I agree, she is the best thing I can think of to put on top of my mattress too! Unfortunately she's probably not going to work wonders for your back pain. ​But if you wake up with aches and pains in the morning. Or if you struggle to sleep properly because of aches and pains during the night. Then you do have options open to you that can change that. ​ [...]

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The Best Office Chairs For Lower Back Pain (And Why You Need One)

If you are a physically active worker it's likely that you don't have to do much sitting during the day. And that's a great thing. ​Because staying active and on the move is the best thing you can do to manage your chronic lower back pain.However there will be some of you that have to combine ​your active work with a few hours of desk work as well. And ​those [...]

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