Back Pain - More Than Just A Pain In The Neck

Chiropractors base their work on the philosophy that most common ailments and injuries can be traced back to the spine.

Chiropractors base their work on the philosophy that most common ailments and injuries can be traced back to the spine.

Whatever the philosophy, back pain and associated injuries are increasingly common. Because back pain is often associated with poor lifestyle and habits, as opposed to just trauma and injuries, back pain is eminently suited to an holistic approach to treatment.

Here we look at all aspects of back pain: what it is, how it's caused, what you can do about it and what might happen if you don't.

THE FACTS

- More than two thirds of adults suffer back pain.

Back pain is the highest cause of time taken off work in the UK with 120 million days lost each year.

- Sufferers take an average of 13 days off work a year as a result.

- 10% of back injuries are caused by handling, lifting and carrying.

WHO SUFFERS BACK PAIN?

Back pain sufferers are often between their 20's and 50's, although the problem is spread fairly evenly across all ages and geographic regions and evenly between men and women.

Manual workers are more at risk than office workers and risk is greatest in agriculture, construction, mining, transport and communication industries. Nurses and drivers are also at risk.

It is reported that back and neck injuries are increasingly a problem for office workers who may spend between 25 and 40 hours a week sitting in a fixed position. Regular commuting, often carrying heavy briefcases and shoulder-slung laptops is also a major contributor. A survey of London office workers showed that half of those who use a telephone and computer for more than two hours a day reported neck and back pain.

WHAT ARE THE CAUSES?

Back pain is caused by poor lifting technique, bad posture combined with a more sedentary lifestyle (inside and outside of work), a lack of exercise, shallow breathing and even emotional trauma.

Employers are increasingly encouraged to address the health and safety issues relating to back pain. Employees are now made more aware of correct methods for lifting and carrying at work, though this is still the most common cause of back injuries.

Office workers are also encouraged to examine their posture at work, the positioning of VDU screens and use of other equipment. Employees who spend a large amount of time on the telephone are encouraged to use headsets instead of handsets.

WHAT CAN YOU DO?

One of the easiest ways to avoid back injuries is to take regular, steady exercise and have regular treatments for "maintenance". The muscles around the spine help to support the back and prevent damage caused by everyday wear and tear. In addition, it's important to keep a balanced exercise routine to tone and develop the entire body.

Athletes in the past were more prone to injury because they concentrated on developing the parts of their body they believed more important to excel in their chosen sports. Runners concentrated mainly on the legs and weight lifters on the biceps and shoulders. It is possible to over-develop parts of your body, leading to imbalances and pain where the muscles around the back and stomach are not strong enough to compensate. Modern athletes are more aware of the need to develop all-over fitness and muscle tone to avoid injury. Modern athletes also include massage and physiotherapy as part of their everyday training programme. Not only to relax and tone the muscles after training, but also to help eliminate toxins built up in the muscles during physical activity.

Posture is also an important feature, particularly if your job involves heavy manual work or prolonged periods of sitting. If any aspect of your job places stress on your back, make sure you take regular breaks. Emotional stress and anxiety can also cause tension which contributes to back injuries. Unhappiness at work, domestic problems and depression have all been linked to chronic back pain. Addressing emotional problems can lead to extraordinary improvements in physical symptoms.

More recently, there is evidence to suggest that allergies can also create chronic muscle and joint pain.

COMPLEMENTARY AND ALTERNATIVE APPROACHES TO BACK PAIN:

POSTURE

Are You Sitting Comfortably?

When you sit for long periods and your spine is curved you put 8 times as much pressure on your back.

Incorrect posture, when sitting can be worse for your discs than standing because you adopt more unnatural positions when sitting than standing.

It is important to maintain the hollow in your back when sitting. Sitting with a straight spine puts immense strain on your lower back.

Over long periods this causes over-stretching of the ligaments and distorts the discs in the vertebrae.

- If you use a Computer the keyboard should be at or just above elbow height

- Feet should be firmly on the floor or on a footrest

- Thighs should be comfortably supported

- You should be sitting in an adjustable chair for height and tilt

- Use a copy holder to hold the material you are typing - this brings it closer to eye level and allows you to balance your head. It also brings what you are reading closer to you and avoids tilting your head which puts strain on your neck and throat muscles.

- The top of the screen should be level with your eyes.

- If you have to sit for long periods either in a car or at a desk, find an opportunity to lie down for 10 minutes.

Lying down allows the fluid in the spine to be re-absorbed into the discs which enables the back muscles to loosen up and smooth out.

This has the effect of re-charging energy in the spine. At the same time, cover the eyes with an eye cushion or mask.

Light penetrates the eyelids and so covering them puts them truly at rest.

- Whilst laying on the floor bring your knees up and hug them but keep them apart (about shoulder width) keeping your feet flat on the floor.

- Ease out your neck - chin at right angles - it is important that your head is not tilted up or down.

- Rest for 10 minutes

EXERCISE PLANS

The following simple exercises are designed not to push you too far, or 'stress you out' too much. At this stage we are trying to stretch the muscles and ligaments connected with the lower spine. Once this happens, we can start to strengthen the muscles by concentrating on specified controlled movements...enjoy!

SIMPLE LOWER BACK STRETCH - Using a chair or the sofa lahy on the floor facing the ceiling with your legs and feet on the chair...position yourself so that your spine is flat on the floor, your buttocks are at the chair legs, your hamstrings run up the chair legs and your calves and feet are on the seat of the chair. Feel gravity pull your pelvis down and breathe deeply yo open your spine. This is a good stretch at the end of the day. Hold it for as long as you can - it can be embarrassing with others in the house...but you are helping your back! Try at least once a day.

DOUBLE LEG LIFTS TO CHEST - Lay on your back and flatten your pelvis. Bend both legs as if you want to bring your knees up to your head. Keep the whole of the spine and head on the floor. Use your hands to pull your legs as far as they can go to stretch the buttock muscles and lower spine. Hold for a slow count of 6, relax and repeat 6 times once a day.

LEG LIFTS - As comfortably as you can lay on your front keeping arms and head as low to the ground as possible. Concentrate on what you are doing and remember to KEEP BREATHING: no holding breaths. Raise one leg as straight as you can about 6 inches off the ground. MAKE SURE THAT TO INITIATE THE MOVEMENT, THE BUTTOCK CLENCHES FIRST AND NOT THE HAMSTRING! The buttock is the prime mover for this exercise and making it work utilises lower back circulation and strength. The hamstring usually takes over and does all the work. Once the leg is raised to a comfortable stretch - NO PAIN PLEASE - hold for 6, relax and repeat 6 times once a day.

ALWAYS CONSULT A QUALIFIED THERAPIST OR PRACTITIONER PRIOR TO ANY FORM OF SELF TREATMENT

Sunday, 20 May 2001

© 2001 Bromley Health Management