According to New Magazine, back pain is one of the most debilitating and common health problems today. Millions of people suffer from it and stress, lack of exercise, bad diet, bad posture and wearing high heels have all been cited as reasons for this growing problem.
Several celebs struggle with back pain. Jordan has a history of sciatica (a compressed nerve) during pregnancy, while expecting Junior; she was barely able to walk. The weight of Kerry Katona’s size-G breasts caused her so much back pain that she had them reduced. Madonna, Gwyneth Paltrow and Dolly Parton have all suffered, too, but there are daily measures you can take to prevent and reduce this condition. Here is our guide to looking after your back…
Protect your back…
At home
Ø Strengthen your back muscles with gentle, regular exercise.
Ø Don’t bend and twist at the same time. Bend your knees and hips, not your back.
Ø Lift and carry objects close to your body.
Ø Dehydration may increase back pain, so drink eight glasses of water a day.
Ø Maintain good posture.
Ø Check your mattress is supporting your spine properly.
Ø Sit in a chair with a back rest and rest your feet on the floor or a footrest.
Ø Change your sitting position every few minutes.
Ø When driving long distances, take frequent breaks.
At work
Ø Adjust you chair at work so that your knees are level or slightly lower than your hips and put your feet flat on the floor. If your chair doesn’t give you enough support, consider getting a lumbar support.
Ø Computer monitors should be 50-75cm (roughly arm’s length) from your eyes.
Ø When using a keyboard, keep your wrists straight and not bent up or down.
Ø If your mouse is too far from you, it puts strain on your shoulder muscles. Make sure you can reach your mouse without stretching and with your elbow comfortably bent.
Ø Don’t sit in one position for long periods – switch around at least every 45 minutes and stretch.
Ø If in doubt, contact the HR department for a full work station evaluation.
In bed
An unsuitable mattress can be a cause of back problems, too. “Millions of people in Britain suffer from back problems, but sometimes the answer is as simple as changing your mattress”, says Robert Thomas, head of the clinic at the European School Of Osteopathy. “The spine has a natural double-S shape and when forced into an unnatural position by an unsupportive bed, this can cause pain and discomfort”.
Invest in a new, fully supportive mattress such as Tempur (www.tempur.co.uk), which moulds to the exact shape and position of your body.
Improve your posture
The Alexander Technique is a way of moving your body while causing the minimum amount of tension.
“Many people get back pain because of the way they sit or move or hold their weight”, explains Kamal Thapen, a certified teacher in the technique. “The Alexander Technique teaches people how to keep their body in good alignment while doing everyday activities, from picking up the phone to doing exercise”.
A teach will guide the client in simple movements – like getting in and out of a chair – which will change how they move the rest of the time. “It helps relieve pain as you’re not tightening your body up”, adds Kamal.
When to visit your GP
If you’ve been suffering from back pain for more than a week, speak to your GP or NHS Direct (on 08454647). Also seek medical advice if you’ve had any of these symptoms:
Ø Pain in one or both legs.
Ø Unsteadiness when you’re on your feet.
Ø Pain that’s high up in your back or that travels to your chest.
Ø Prolonged numbness, weakness or pins and needles in your legs.
Ø Problems passing urine.
The causes of back pain
Ø An inactive lifestyle
This makes muscles become weaker, so they can’t properly support the back.
Ø An overactive lifestyle
Strenuous exercise can strain muscles, tendons and ligaments in the back.
Ø Certain occupations
If your job involves a lot of bending, lifting, sitting or driving, it can contribute.
Ø Stress
This causes muscle tension, which may limit flexibility and back function.
Ø Poor posture
Slouching, bending and staying in the same position for long periods can cause muscle fatigue.
Ø Weight
Being overweight puts pressure on the lower back. Being underweight can increase the risk of early osteoporosis, which in turn can affect the spine.
Four treatments
Ø Chiropractic
Chiropractors are trained to diagnose and treat joint, muscle and ligament problems but manipulating the body with their hands to “adjust” the spine and so relieve pain and increase movement.
Ø Osteopathy
This is based on the principle that problems with the structure in one part of the body can cause pain and difficulty in other parts. Manipulation techniques will relax tense muscles while stretches improve movement and help relieve lover back pain.
Ø Medical acupuncture
Tiny needles pierce the skin and stimulate muscle and tissue nerves, helping to repair and heal the problem areas.
Ø Paracetamol
Two tablets, four times a day, should help relieve pain, and anti-inflammatory drugs such as ibruprofen or aspirin can also be taken. Speak to a health professional before taking any, though, and follow the on-pack advice.
Credit: New Magazine
