It is estimated that 80% of adults will experience back pain at some point in their life and 49% have reported lower back pain lasting longer than 24 hours within the last year. The cost of back pain to the NHS is greater than 1 billion pounds per year. Also, income lost through absence from work must be taken into account.
The spine consists of vertebra, muscles and ligaments. These do an incredible job in enabling us to move as well as protecting our spinal cord. However, these structures are prone to injury and damage.
5 causes of back pain:
1) Posture
– Having a sedentary occupation or driving with a poorly adjusted seat can lead to spending too much time sitting incorrectly and risks bad posture and weakened muscles, increasing the likelihood of injuring these structures.
2) Lifting
– The lower back is at its weakest when bent forwards and twisting or lifting. This puts a much greater strain onto the lower spine and disks. Hence, avoid twisting whilst bending, for example, gardening, cleaning, and doing housework.
3) Poor quality mattress
– On average, we spend a third of our life asleep. Sleep is very important for our bodies and mattresses should be replaced every 8 years.
4) Sitting on the sofa
– If your sofa is too deep, low or soft, your back will be poorly supported and therefore easily strained.
5) Phone/wallet in the back pocket, or heavy bag on one shoulder
– This creates an imbalance, putting greater strain on the hip and back muscles.
Preventative advice:
Prevention is better than cure. Taking into account the following tips will help reduce the chances of you damaging your back.
Top tips:
- Regular exercise: people who are physically fit suffer less back pain and recover quicker if they do get injured. Ideally, one should exercise for 30 minutes per day, 4 days per week. This should be a combination of strengthening, stretching and cardiovascular exercise. REMEMBER: exercise not only keeps your muscles in good condition, but also helps with breathing, digestion, immunity and mental health.
- When lifting or carrying, avoid twisting and make your legs do the work. Keep the item as close to your body as possible.
- Remember to replace mattresses and sofas on a fairly regular basis i.e. 7 to 10 years.
- Car seats: ensure that your back is well supported and the car seat is adjusted for you as the driver or passenger. Either way, take regular breaks if on a long journey.
- Avoid long periods of rest. It is now recommended that if you have back pain, prolonged bed rest is not effective.
- Early treatment by an osteopath of physiotherapist will not only help your recovery and the return to normal life, but also prevent future injuries.
