Watch your back

Because prevention is always better than cure, looking after the one spine that you have got will ensure that you stay injury-free and mobile.

All of our whole body movements, like walking, running, bending down, and even getting out of bed originate from the spine and as up to 90% of us know, when back pain strikes, it can leave us incapacitated.

Back pain can affect us in various ways, but it is when there is damage to one of the gel-filled discs in between any two of our 29 vertebrae, that pressure on the nerves of the spinal chord can cause immense discomfort. Usually, the disc damage comes from being distorted (known as “herniated”) where the disc bulges, or torn (known as “prolapsed) where there is damage to the disc surface. This damage can be caused by an acute injury, such as after picking up something heavy in an awkward position, or over a long period of time where poor posture, or strength imbalances lead to more chronic conditions.

How does it affect me?

Millions of workdays are lost every year in the UK by people staying at home with bad backs.

Back pain can be very debilitating. Ironically, it is often what we do at work that causes the pain in the first place. It might be that your seating posture is poor, or that you have to crane your neck to see your computer monitor. Or it may be that you drive a lot – sitting down is not a position that our bodies like very much, and yet it seems to be what most of us do for at least 8 hours everyday!

Often, the effects of sitting, standing, or lying in positions that are putting our spines at risk of injury, are magnified when the muscles that support our spine are not strong enough to cope. These muscles, particularly around the lower back and pelvis, provide vital support when lifting, running, and moving in general. If these deep “core” muscles are not strong or coordinated, other muscles not designed to do the job of the core take over, leading to further imbalances. This is when risk of injury heightens dramatically.

What can I do to avoid back pain?

There are simple lifestyle changes that you can implement straight away that will have small individual effects, but a huge collective one when it comes to preventing injury to your back. These include:

• Making sure you sit up straight at work, and can look straight ahead to your computer monitor at eye level
• Get up from your desk every hour if possible and move around
• When lifting, make sure you use your powerful leg muscles by bending the knees, and ensure that you are facing straight on to the object you are lifting – a common cause of acute back injuries is lifting a heavy object when trying to bend and twist at the same time
• Never ignore the pain. Seek advice from those who know best, like a physiotherapist, osteopath, or a fitness expert.

Apart from these tips, try to remember the sequence of stabilising, strengthening and stretching the muscles that help you look after your back, and make sure that the one you were given lasts you a lifetime!

More information can be found at www.backcare.org.uk