Behind coughs and colds, lower back pain is the most common reason for a trip to the GP. If you’ve ever suffered from back pain (nearly a third of the population suffers in any given month) you will know how debilitating it can be to your day-to-day life, and your bank balance: £1bn was lost in earnings last year due to back-pain sick days.
The number of reported cases of back pain has doubled in the past 40 years, a trend repeated in other western countries. It’s thought that this is a result of higher levels of obesity, stress and depression.
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Treatment
There are a number of treatments available for back pain, including painkillers, spinal manipulation, acupuncture, specialized exercise classes and cognitive behavioural therapy. When experiencing back pain, your instinct will be to lie down to try and relieve pain but the recommended advice is to keep as active as possible. A recent study, published in the Annals of Internal Medicine, found that back pain sufferers who attended weekly yoga classes recorded greater improvements in everyday physical tasks, which they would have preciously struggled with. A group of 156 patients with chronic lower back pain were assigned to have the 75-minute yoga classes, in addition to normal GP care. A control group of 157 just saw their GPs. The participants of the study reported enhanced function compared with those just receiving standard care, even nine months after the yoga classes had finished. They also reported lower overall pain levels on average. For more information and to find a class near you, visit yogaforbacks.co.uk
Sleep well
The average person spends 33 percent of their life in bed, so a good night’s sleep is worth investing in. Bad sleep patterns can lead to an increased risk of heart disease, diabetes, obesity as well as effecting your mood and daily performance. However, if you suffer from back pain, then sleeping soundly through the night can be a struggle. Sleeping on the wrong mattress can worsen or even cause back pain, and lack of support from a mattress can cause poor sleeping posture, muscle strain, and does not keep the spine aligned. A good mattress can help to support your back whilst you sleep, and the ripple orthopaedic mattress from Putnams (who supply products to the NHS) is made of high-density ripple orthopaedic foam, which helps to distribute weight evenly, providing pressure relief.
When we sleep, it is important for the spine to remain aligned and many fiber or feather filled pillows do not have the support and height required to maintain a healthy posture. A good pillow is essential to keeping your spine supported, especially if you sleep on your side. The Putnam Pillow comes in various heights depending on your shoulder width and is recommended by chiropractors. For more information, visit: putnams.co.uk
Sleep posture
Along with having a good mattress, your sleeping posture can make a difference to back pain. By making small, simple changes to your sleeping position, you can take the strain off your back.
Sleeping on your side: Draw your legs up slightly toward your chest and put a pillow between your legs. Use a full-length body pillow if you prefer.
Sleeping on your back: Place a pillow under your knees to help maintain the normal curve of your lower back. You might try a small, rolled towel under the small of your back for additional support. Support your neck with a pillow.
Sleeping on your front: Sleeping on your stomach can be hard on your back. If you can’t sleep in any other position, reduce the strain on your back by placing a pillow under your pelvis and lower abdomen. Use a pillow under your head, but if it places too much strain on your back, try sleeping without a pillow under your head.
More than just a pain in the back…
If you are suffering back pain along with any of the following symptoms, seek urgent medical assistance:
· High temperature
· Inability to pass urine
· Loss of bladder or bowel control
· Numbness around your genitals/buttocks
· Pain in your chest
· Pain started after an incident, such as a car accident
· Swelling or deformity in your back
· Unexplained weight loss
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