Back Pain

(In all circumstances, it is important to consult your GP or other relevant healthcare professional for specific advice if you suffer from chronic back pain)

Many people will be doing D.I.Y. and other physical tasks during the summer months. With this comes the increased risk of back pain. Back pain is experienced when pressure is placed on the nerves that run along the spine. Typically, the pressure may come from a so-called ‘slipped disk’. The spine is made up of individual bones known as vertebrae. Between each vertebrae there are inter-vertebral disks that hold and support each bone. Each disk is like a rubber tyre, acting like ‘suspension’ for the spine. If a disk comes out of place, then it may press against the spinal nerves and cause pain.

The pressure may have been caused by lifting of heavy goods in the wrong manor (usually greater that 25kg), or by sitting in an uncomfortable position. One is at greatest risk of back pain whilst at work and when doing heavy manual work such as D.I.Y. At work, one may be sitting for long hours in an uncomfortable position. Over time, the back may adapt to this position. However, in doing so, certain back strains become evident, particularly around the neck and shoulder regions.

The lower back (lumbar region) is the most prone to back pain. This region should always remain curved inwards, so that your posture remains upright. Computer monitors should be at eye level to avoid craning your neck. Both feet should lye flat on the floor and the knees should be bent at 90 degrees and be no higher than the hips. By doing this, you should notice that pressure on the lower back is reduced. Also, take regular opportunities to stand up and stretch your legs.

When manually handling heavy goods or when doing D.I.Y., it is important to bend right down before lifting. This helps to keep your back straight. The legal lifting limit is 25kg. This is usually the weight of an office chair or heavy tool kit. If you lift without keeping your back straight, then over time, wear and tear along the spine can develop.

For chronic back pain, it is important to receive specialist treatment. Your GP should be able to advise you on whom to see. The usual treatment may involve seeing an osteopath. Always check that the oesopath a Member of the Register of Osteopaths. These practitioners are involved in physical manipulation of the spine to aid recovery and free any trapped nerves. There may be other treatments available, which your GP can advise.

One quick method of relieving pressure on the spine is to do the following (please note those already suffering chronic back pain, or those who are unsure in any way, are advised not to do the following before consulting a doctor).

Sit on a secure chair that has arm rests, in the sitting position described above. Make sure that the chair is on an even surface.
Grip both armrests and push down with both hands.
As the trunk of your body is lifted from the chair, you may here some ‘clicking’ noises from your spine. You will also feel your spine lengthening slightly.
Slowly lower yourself back into the sitting position in the chair, maintaining the lumbar curve in your lower back.

During the day, you become shorter by a centimetre or so. Whilst you sleep, your spine returns to its maximum length. Therefore, you are always tallest during the morning and shorter during the evening. The above routine is therefore best done at the end of the working day when your spine will be slightly shorter.

One may also get back pain because of the position in which they sleep, or because of the quality of the mattress. Again it is important for the lower back to remain straight, since this is the region that bends the most when you lye on your side in bed. Placing extra layers of bed covers or a shallow pillow under your back may help. However, if the pain persists it is important to consult your GP.