BACK PAIN

Back pain affects 50-90% of adults at some time in their life.   The NHS in the UK will spend upwards of £1.6 billion treating sufferers of back pain this year.   Disability due to back pain has risen faster than other forms of disability; 1 in 8 unemployed people report back pain as the reason they cannot work.   Back pain is on the increase; with modern lifestyles leaving us increasingly susceptible to this condition; extended periods of sitting on soft sofas, workplace practice, time spent driving, general inactivity and excess weight gain all contributing to bad posture and weakened or overstressed backs.   Back pain affects a broad spectrum of ages and social groups, but you are more likely to experience it if you use a computer or a telephone without a head set at work, if you drive for a living, or work on a cash desk.   Women are more likely to experience prolonged back pain than men; possibly linked to pregnancy and child care.   Children and adolescents are increasingly affected by back pain, and as the muscles and skeleton of younger people are still developing, it is vital that back care is addressed in the younger population.   

Here are some simple suggestions for how to avoid or lessen back pain:

     Stay Active: recent research has shown that all forms of exercise are good for preventing Lower Back Pain (LBP), although specialized programmes including strength and flexibility are useful for sufferers.   To keep your back in good health, you should participate in a variety of different activities such as swimming, walking, stretching, and weight-bearing exercise.   Exercise which promotes good body awareness and posture are especially useful for reversing unhealthy postures; ballet, dance class, Yoga or Pilates.   Children should be active for an hour every day. 

     Stay balanced: if you work-out, make sure your routine is balanced.   Often exercise routines focus on the 'vanity' muscles in order to produce appealing bodies; concentrating on tummies, biceps, pecs etc.   Imbalances in the strength or flexibility of muscles and connective tissues can lead to back pain and poor posture which will also impact on back health.   Go for a whole-body work out, and balance exercises for the bits you can see, with exercises for the bits you can't see.   It is unlikely that anyone will ever comment on the beauty of your Quadratus Lumborum (muscle group around the spine), but it is important to keep it in good shape by including back extensions in your routine.   If you work out take the time to stretch out afterwards to encourage muscle balance. 

      Stay in shape:  Carrying excess weight or putting weight on quickly will place a strain on your spine and alter your posture.   Self consciousness about weight gain can lead to bad postural habits.   Pregnancy also changes the position of the pelvis and spine and many pregnant women suffer from back pain; water-based exercise can be extremely beneficial during pregnancy, as the body weight is supported whilst allowing a healthy range of movement. 

     Stay flexible; many common back injuries occur whilst people are turning (spinal rotation) and because they have lost flexibility in the spine.   Developing a 'stiff' area may cause surrounding areas becoming overly-flexible leading to problems.   Keep your spine flexible and mobile through participating in a variety of types of exercise and movement, by taking breaks at work to get up and move around, and by stretching.   Ensure that you stretch your chest muscles every day, as tight chest muscles can pull the back out of healthy alignment.   

     Stay tall; tall people often develop a slight stoop either from self-consciousness about their height, or through stooping or leaning forward to talk to others, and can be at increased risk of back strain through bending further to lift objects.   If you are tall, try to stay body-aware, keeping the spine long and keeping the ear lined up with the middle of the shoulder; avoiding the chin pushing forwards.   Neck and upper back pain can also be caused by looking upwards at monitors and screens which are placed too high or looking up from a desk to talk to people who are standing; try and stay at eye level during long or frequent conversations.   

     Stay upright: keeping good posture throughout the day, even whilst sitting, will help your back stay healthy.   Imagine you are being lifted up towards the ceiling through the centre of your head, feel the spine lengthen, keep your tummy pulled in, and roll your shoulders back and down.   Check your posture throughout the day, and adjust car seats, office chairs and seating to help you maintain good posture.   Ensure that you have well-designed bags and carrying cases when you carry things, and swap heavy loads from one side to the other.   Buy well-designed and supportive carriers for babies, and make sure you move babies and toddlers from one hip to another, rather than always carrying your child on one side.  Make sure that children have good back-packs rather than carrying bags over one shoulder to school.   Work-desks for children can be slanted, to discourage slouching.   

      Stay well-cushioned:  Make sure your footwear is appropriate for what you are doing.   The natural curves of the spine are affected by the positioning of the feet, legs and pelvis.   Wearing high-heels results in a change in posture and can cause LBP.   Try not to wear heels every day, and make sure that shoes fit well, and support the ankle; save the killer heels for special occasions.   Exercise in correctly fitting and cushioned trainers, replace them frequently, and look out for signs of wear are tear.   Worn and unsupportive trainers can alter the positioning of the feet, the stresses on the feet, ankles, knees and eventually back.  Try to run on softer surfaces to minimize the impact and stress through the joints, including the spine. 

      Stay hydrated; drinking plenty of water will keep the inter-vertebral discs plump, cushioning the bones of the spine. 

      Stay relaxed; if you are stressed you are more likely to suffer from back and neck pain.   Take time out to relax, and try to look at ways of reducing stress in your life.

Most importantly, all back pain is specific to the individual, and sufferers should never self-diagnose; always visit a GP for advice.   Make sure you are giving your children a good start by encouraging lots of activity, not too much time watching screens, and encourage good posture and safe lifting of school bags.   

Article by Vikki Scovell's