There are various types of back pain, but the most common cause is strain that leads to tension, stiffness or an ache in the back, neck and shoulders. Many people only experience lower back pain, but it can be felt anywhere between the tailbone (coccyx) and the upper neck depending on the type. Most kinds of backache—such as whiplash, a slipped disc or neck and shoulder pain—are caused by external strain, whilst ankylosing spondylitis is a long-term condition caused by a chronic inflammation of the spine. Although most cases of back pain should resolve on their own in a relatively short period of time, there are a number of things you can do to ease pain, ensure a speedy recovery and stop it becoming a recurring issue.
Prevention is Better than Cure
The most effective approach to back pain is to address it before it starts. Maintaining good posture whilst sitting at a desk or driving, choosing the right mattress and taking care when lifting, can have a significant effect in reducing your risk of back pain. Here are some simple changes you can make:
Sit Up Straight
General posture is a key consideration for those worried about back pain. You should try to sit up straight with the shoulders down, elbows relaxed, buttocks touching the back of your chair and your thighs at a right angle to the body (or sloping down slightly). Feet should be firmly planted on the floor or on a footrest and you should avoid crossing your legs or twisting at the waist if sitting in a moveable desk chair.
Think Before You Lift
Heavy lifting is one of the main triggers for back strain. Therefore, before embarking on any heavy lifting, it is worth considering how you are going to lift the item safely and whether it is manageable alone. When lifting, ensure that you get a good grip and bend the knees and hips as well as the back. Bending the back too far, straightening the legs too early and twisting the body rather than your feet to change direction during a lift can all put pressure on the back and cause a strain.
Sleep Right
Although some people feel a soft mattress is more comfortable, it is important to make sure your mattress is firm enough to support the weight of your shoulders and buttocks, keeping the spine straight as you sleep. Your head should be supported by a pillow but not forced up at an angle. Mattresses designed to provide this support are available for people who are particularly concerned about backache.
Drive Healthily
Driving for long periods of time in the wrong position can lead to back strain. Here are a few easy ways to avoid this. Firstly, make sure your leg is bent slightly when you press the pedal, with the depth of the seat allowing for a three-finger gap between the seat’s edge and the back of the knee. Secondly, your shoulders should be touching the backrest at all times with your spine supported all the way (from your shoulders to the base) by the seat back. This is usually impossible to maintain (unless you have great inner core muscles) because of gravity, which literally shakes you down in the seat. A way to overcome is to fit a device which uses the lap section of the seatbelt to help you keep sat up properly. If you still feel like you are not getting enough lumbar support from your car seat a rolled up t-shirt can help keep that healthy S shape in your lower back. Lastly, it is important to take regular breaks and stretch your back, arms and legs. Try to plan these into your journey and you’ll really notice the difference.
Treatment
If you already suffer from back pain, there are several things you can do to ease discomfort. Contrary to advice given in the past, doctors now believe that moderate exercises such as walking, swimming and yoga can greatly improve recovery time. Taking painkillers can reduce severe pain, and compression packs or pain relief gels can be purchased from your local pharmacy. Your GP can also prescribe you a muscle relaxant such as diazepam if you are experiencing muscle spasms. In chronic cases of back pain, specific exercises and therapies, acupuncture and in severe circumstances, surgery may be advised.
Many sufferers of chronic back pain have also had c success using The Alexander Technique. Developed in the 19th century by Frederick Alexander, the technique teaches people to make small changes to their movements and posture, ‘undoing’ the everyday habits that put unnecessary strain on the back and joints. Your GP will be able to provide further information about all of these treatment options.
Dr. Chris advises…
A number of specially designed car seats, mattresses and chairs are available to buy and can help to both avoid and minimise back pain.
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