Back pain is a common problem that affects four out of five adults in the UK at some stage. Whether due to poor posture or lifting heavy objects incorrectly, back ache becomes an increasingly common problem for many of us as we grow older.
While backache can be felt anywhere along your spine, from your neck to your hips, it is most commonly felt in the lower back. Although many cases of back pain resolve on their own within a relatively short space of time, Dr Hilary assures us that there are a number of ways to ease the pain, ensure a speedy recovery and help prevent back pain from becoming a recurring issue that can take over our everyday activities.
However, taking our theme from the title of this magazine—Live to 100—(how to live a longer, healthier life) the most effective approach to back pain is to address it before it starts. Maintaining good posture whilst sitting at your desk or driving, selecting the right mattress and following correct lifting and handling procedures can all help to minimise your chances of back pain or injury. Other risk factors for back pain include being overweight, pregnancy or even smoking, as smoking can cause damage to the tissues in the back.
Common Causes
In many cases, back pain can be caused by the following injuries or health conditions:
- A slipped disc (Occurs when a disc in the spine is damaged and puts pressure on a nerve)
- Sciatica (Occurs when the sciatic nerve in the back becomes pinched or irritated, causing pain or numbness to travel down one leg)
- Whiplash (Neck injury caused by sudden impact)
- Frozen shoulder (Inflammation around the shoulder that leads to pain and stiffness)
- Ankylosing Spondylitis (long-term inflammatory condition which causes pain and stiffness in the spine)
- Repetitive Strain Injuries (Poor technique, slouching, twisting and overuse of our muscles and joints can affect all of our joints)
Treating Back Pain
If you already suffer from back pain, there are several things you can do to ease the discomfort. Dr Hilary recommends taking over-the-counter painkillers such as paracetamol or ibuprofen and using a hot or cold compression pack to numb the area. Pain relief gels can also be purchased from your local pharmacy. Contrary to advice given in the past, doctors now believe that moderate exercise including walking, swimming and yoga can significantly reduce recovery time. There is also plenty of evidence to suggest that osteopathy, a way of preventing health problems by moving, stretching and massaging a person’s muscles and joints, can soothe lower back pain.
With chronic cases of back pain specific exercises, therapies and acupuncture can be used, and in severe cases, surgery is another alternative. Many people have also had success with the Alexander Technique, which teaches you to make small changes to your movements and posture to undo bad everyday habits that put extra strain on muscles and joints.
Are You Sitting Comfortably?
With many of us in desk-bound jobs, it is important to take care of your back by making sure you are seated properly. Your head and neck should be in a neutral position with your chin tucked in, which will keep a straight postural line through your shoulders and hips. Sit fully back in your chair to support your lower spine and with your feet flat on the floor. If your feet don’t touch the floor whilst sitting, use a footrest.
Facing Up to Osteoarthritis
Many of us experience joint pain, however, worsening joint pain experienced by older people usually occurs as a result of osteoarthritis. This condition, the most common form of arthritis in the UK, causes pain and stiffness because it damages the protective surface of the bones and causes tissues in and around the joint to swell. The severity of the condition varies from person to person and between different joints. Almost any joint can be affected by the condition, however, the back, knees, hips and small joints of the hands are usually the worst affected.
While osteoarthritis is a long-term condition that can’t be cured, mild symptoms can be managed with simple measures including gentle exercise, wearing suitable footwear and using supportive devices to reduce the strain on joints. Being overweight can also place joints under extra pressure, so Dr Hilary recommends losing weight if you are overweight and suffering from arthritic joint pain and stiffness.
For more severe forms of the condition, your GP may recommend non-steroidal anti-inflammatory drugs to control the pain. Opioids, such as codeine, are another type of painkiller that can ease discomfort if over-the-counter painkillers like paracetamol don’t work.
