My aching back: a guide to back pain prevention
Even if you have never experienced severe back pain, the chances are that some time in your life you will. This is all down to a design fault. The design fault being that our spine was not originally designed for standing upright; it is something that we have had to compromise with inevitable evolution.
Standing loads the spine heavily, but not as much as sitting, and we all know that we are doing more of that everyday. In years gone by manual labour was not uncommon and it was the minority of the population that spent the day on their backsides, but with the changes in lifestyles and economies things change and now most people spend an enormous percentage of their day sedentary. The effects of this are widespread, obesity, heart disease, but back pain is far the most common.
When you sit you place almost thirty times the strain on the lumbar spine than when lying down. Now, that is bad enough, but if you had listened to your parents more and "sat up straight" you probably might get away with it. Unfortunately, very few of us listened to our parents!
In my clinic I try to explain that your spine is such an intricate network designed not only for mobility but support and strength. Like anything in life, once it has totally formed it starts the slow process of degeneration. And here is where the problem lies.
Degeneration is normal, it happens to us all. Some, however, speed up this process, and speed it up by such a degree that they are unable to keep up with the demands that we place upon our systems.
Take for example the common situation I see where people in their late thirty's come to see me with lower back pain. They notice that now when they play golf or tennis they are in pain, something they didn't experience when they were in their twenties. Well, with very few exceptions these patients all share the same profiles. Most do sport to get fit, rather than get fit then do a sport. Most regard the weekly tennis game as their effort in keeping trim; most spend the rest of their week sitting!
Now, I'm not about to come up with a revolutionary new way to take the weight of our feet, but what I am suggesting is that during the day, everyday, you take time out to look after an area that you don't ever notice until it hurts.
Simple everyday stretches can in many cases banish back pain. It is a very old cliché but prevention is much better than cure.
So what should I do? Should I do Yoga, Pilates or maybe Tai Chi? Well, all or any of them is better than none. But if you are still strapped for time or any other equally soft excuse, you can begin by stretching your spine morning and night.
Here is my suggested easy exercise routine. As with all routines make sure that you are in a fit enough condition to do them, don't do them when you are rushed, take time.
If you already suffer from back problems, please speak to your Osteopath, G.P. or other therapist before starting them.
Exercises for the neck
- Gently drop each ear to the shoulders, i.e. left ear to left shoulder, right ear to right shoulder. Drop as far as it will go without producing pain.
Both sides 5 times. - Allow your head to drop forwards, i.e. bring your chin to your chest, once again only within pain free ranges of movements.
Hold for 5 seconds. - Look over each shoulder, following the same advice as above.
Both sides 5 times.
N.B. Avoid rolling the head and neck as this can in certain cases cause damage.
Exercises for the dorsal spine
This region is best exercised by the Figure of 8 exercise.
- To do this exercise, place both hands behind the neck, gently clasping or interlacing your fingers.
- Bring your elbows together in front of you (careful not to compress the throat).
- Imagine you are holding a pencil directly in front of you, between your elbows.
- Draw an imaginary figure of the number 8. From top to bottom.
- Draw the imaginary 8, this time with it lying on its side, like the symbol for infinity.
Repeat steps 4 and 5 ten times.
This exercise can be modified in the last two steps, instead of drawing a figure of eight, imagine you are drawing each letter of the alphabet. This is a good system as you can go as far as L in the morning (ie from A to L), then M to Z at night.
These exercises may be done either sitting or standing, or lying on the back. They may be done sitting if you wish; however this is not the position of choice.
Exercises for the lower back
These exercises are very good, and if done regularly may well prevent backache from occurring (assuming you do them right!).
- Lying on your back with one leg straight and the other knee bent to 90
degrees. Place your hands behind the knee, which is bent. Keeping the
other leg straight, pull the knee to your chest, making sure that your
head and neck are relaxed and still on the bed or pillow). You should
breath in as you pull the leg towards you, then on breathing out try to
pull it just a little further (maybe another 2 or 5 degrees), then hold
it there for ten seconds breathing normally. There should be no pain or excessive strain.
Repeat 5 times each leg. - Still lying on your back, bend both knees to 90 degrees. With your arms to your side (for guidance), allow both legs to fall to the same side, first to the left, then to the right. Hold each position for ten seconds. This exercise will help to stretch the lumbar erector spinae muscles.
Repeat 5 times each side. - Kneel on a bed with your toes curled over the edge of the bed. Squat down onto your buttocks. Now bend forwards to take your chest as close to your knees as you can with your arms held out behind you. Hold this position for a count of five.
- From a standing position try and squat onto your haunches keeping the heels flat on the ground all the time. Stop as soon as your heels start to lift from the floor. This exercise is designed to promote balance & flexibility of the spine. If you need support to start with, use a chair back until you can balance without it. When you can squat comfortably with your heels flat on the ground, place both arms between your legs and fold them.
These exercises should be done every day, morning and night.
By exercising the spine as a whole unit and not just one particular area, you will find that the body will be more able to cope with these changes.
Before starting the exercises, please read the following, as it is not just a case of what should be done, but also what one should avoid doing.
- Try to avoid carrying heavy loads, if you have to, then avoid carrying bags on one shoulder, or too much in one bag. It is better to spread the load and be balanced, or even better if you can get someone else to carry it!
- Avoid prolonged periods of sitting, as this is a position which loads to the lumbar spine (low back) a great deal. Try to get into the habit of changing positions every half an hour.
- Avoid unnecessary bending, i.e. when you are getting dressed try to sit on a higher and harder surface. Also whilst shopping avoid bending down whilst sampling goods or writing cheques.
- Most damage can be done in fast, unguarded movements, such as twisting and leaning forwards, it is this singular movement that must be avoided.
- Take care of getting into and out of bed. If you are lying on your back, before you get up, bend the knees to just below ninety degrees (this reduces the strain on the lumbar spine).
- Don't put off your exercises for another time!!
About the author
Julian M. Winer Bsc(Ost) trained at the British School of Osteopathy in London, and is a fully qualified osteopath. He is interested in low intensity laser therapy (L.I.L.T), nutritional advice, and sports injuries.
Flat 17, 14 Queen Anne Street, London, W1G 9LG
0207 580 7876
Send an email to Julian Winer
www.lightheals.co.uk
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