Put a stop to those agonising twinges with our top eight ways to prevent and treat back pain…
- Lifestyle factors such as losing weight can help reduce lower back pain. Avoid slouching on the sofa as it reinforces poor posture and slowly degenerates discs, which can lead to sciatica. At work, ask for an ergonomic assessment to make sure your chair is properly adjusted, to reduce tension.
- In bed Sleeping on the wrong mattress or on an old sagging one can cause or worsen back pain. A very soft mattress won’t support the spine while the ultra-firm types can push it into an overly straight position… so choose something between the two.
- Exercise to develop strong stomach muscles which support the spine and maintain flexibility. Swimming actively strengthens the muscles that support the back and the water supports your body. Yoga, Pilates or the Alexander technique (a method of moving and holding yourself correctly) all improve posture.
- Medication such as aspirin or paracetamol or anti-inflammatories such as ibuprofen can ease back pain. Anti-inflammatory creams and gels can be applied directly to the affected area. If your pain is persistent, your GP may prescribe stronger medicines such as diazepam (a muscle relaxant), morphine or tramadol (pain relievers). However, these aren’t suitable for everyone as they can have side effects.
- Heat therapy soothes and reduces back pain and inflammation. Apply a hot water bottle or heat pack directly to the affected area, or take a hot bath. Heat relaxes muscles, reduces pain and lowers inflammation.
- Manipulation of the body to treat back pain, is a treatment used by chiropractors, osteopaths and physios, and other suitably qualified health professionals. It’s thought to help relieve lower back pain by reducing pressure on sensitive structures, increasing flexibility, improving blood flow and reducing muscle tension.
- Acupuncture stimulates the body’s energy and helps to release the soft tissues and ease muscle pain.
- Surgery should be a last resort and will depend on the cause of the pain. Common procedures include a discectomy (the removal of the soft centre of a protruding disc that is putting pressure on the spinal cord or nerve) and spinal fusion (vertebrae are joined, using bone taken from the hip, and metal rods and screws).
Prevention
Taking good care of your back can greatly reduce your risk of getting back pain in the first place, so it’s wise to get yourself into good habits. Make sure you…
- Exercise regularly – try gentle walking and/or swimming; they’re low-impact and are great for keeping your back in top condition.
- Reduce your stress levels with relaxation techniques such as yoga or meditation.
- Bend from your knees and hips, and not your back when moving or lifting heavy objects.
- Maintain good posture – keep your shoulders back and down, and don’t slouch.
- Sit up straight in a chair that supports your lower back.
Natural pain relief
If you’d rather avoid medication as a way of relieveing your back pain, then there is a natural alternative. The flexi:bak (pictured), has been designed to ease pressure on the five key lower joints which, when compressed, cause 83% of lower back pain. Just lie on the cradle and gently rotate your hips for about 10 minutes to relieve back pain the natural way. For details, go to www.flexibak.net
Photogrpahs: Getty images
