THE GOLDEN RULES OF AVOIDING LOWER BACK PAIN

It is said that 80% people will suffer back pain at some point in their lives. Once you have had a back problem, if you do not take care of it, you have an 80% chance of it coming back.

Your spine is a complicated structure; 33 bones and 72 joints with a mass of ligaments and muscles holding it together. For most people, the spine serves them well for a lifetime. Some people would say the spine causes problems because we were originally walking around on all fours - however, horses and dogs also suffer back pain. The back is designed to lift and carry, to move and twist, but it is not designed to manage low grade and long term stress. Back pain is an increasing feature of modern living. We were better off when we had a more physical lifestyle. We sit more, we exercise less; we eat more and we weigh more than our ancestors. The change of lifestyle from a rural agricultural society through heavy industry to a modern business economy has seen an increase in back pain as people sit at desks and drive to work.

Here are 4 rules for managing low back pain

Keep the normal inward curve in your back

The spine is designed to have a hollow at the waist. This curve is called a lordosis and acts as a protection to the spine. When we walk, the curve allows the spine to gently flex, absorbing shock and keeping the discs and ligaments in a neutral position. Postural muscles work to hold the bones and ligaments secure while allowing movement. In this position, the disc sits in a good position between the bones.

Forward bending, prolonged twisting or slumping, particularly when sitting, will tend to flatten the curve in the back and stress the disc, the joints and the ligaments. Holding a poor posture for a long time will eventually begin to cause stress that can lead to pain.

Keep the pressure inside the spine as low as possible

Experiments have shown how the pressure changes inside the spine in different postures. Lying down is the lowest pressure. Standing causes the pressure to rise four times. Sitting is worse again, the pressure is half as much again as when standing. Worst of all, slouching on the sofa or bending forward over a table when sitting can cause the pressure to rise ten times over the lying down pressure.

So change a job to allow you to stand straight rather than stoop. At home, sit up and support your back with cushions and be careful not to slump when working at the desk. If you are not sure about your work posture, ask for advice.

Keep on the move

The spine needs movement to stay healthy, sitting or standing still can increase discomfort because the normal movement of nutrients in and out of the disc depends upon movement.

Learn to brace your tummy muscles

Your deep stomach and back muscles support your spine and should be working all the time. Sitting tends to make them work less and being overweight can make things even more difficult. It is not possible to give instruction here but if you feel you have a problem with your abdominal muscles, look out a Pilates class and take the advice of a qualified instructor

Remember to seek the advice of your GP or Physiotherapist if you are having problems with your back that do not settle.

Resources:

“The Back Book”

The Stationary Office. ISBN 0-11-322312- 9

The Kinross Physiotherapy

& Sports Injury Clinic

01577 865132

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