One of the most common complaints that people coming into the clinic have is of ongoing back pain. This is usually an issue that has been nagging for a long time with occasional flare ups of acute spasm or sciatica.
There are lots of people out there with this complaint, many of whom assume they just have a ‘bad back’ that they have to live with. Some who seek help from their GP will be prescribed rest and painkillers, but most of the time this will not solve the problem. The good news is that these problems can always be helped and symptoms can be settled long-term.
The key to resolving this type of back issue is assessing exactly what structures are at fault, and fixing these specific issues to allow the spine to relax and move normally.
What Is Back Pain?
A healthy spine will have mobile joints, wide and hydrated discs, and nice wide spaces between the vertebrae where the nerves pass out of the spine. Chronic back pain happens due to a build up of stress on the spine that creates degenerative changes in the discs and joints of the vertebrae. The result is that the discs get narrower, the joints have more compression through them and the spaces that the nerves travel through become narrowed. This can lead to nerves becoming squeezed and that causes muscle tightness and spasm which then creates more compression through the spine. A vicious cycle is then started which is essentially the basis of the chronic back pain.
What Causes Back Pain?
Damage to the back can result from repetitive strain, injury or trauma, tension, underlying medical conditions, and poor posture. Common causes of back pain include pulled muscles or ligaments, muscle spasm or tension, ruptures/ bulging discs and trauma including falls. A number of lifestyle habits or medical conditions may also result in back pain such as sitting all day at a desk, repetitive movements at work, arthritis, abnormal curvature of the spine, osteoporosis or other medical problems such as kidney stones or shingles.
How To Treat Your Own Back Pain
Our top 10 tips on supporting your back, reducing stress on it and keeping the tissues in your back strong and healthy are as follows:
Get Moving - if sitting for long periods, stand up for at least a few minutes every hour.
Tech Support - sit in a chair with a back support when working on your computer and don’t look down when using your smartphone, tablet, and laptop.
Elevate - put one foot on a small stool if standing for a long time e.g. ironing.
Lifting and Carrying - bend the knees when bending to pick something up, even if it is very light, and hold objects close to your body when carrying.
Bags and Babies - don’t carry heavy bags on one shoulder and switch sides when carrying children.
Heat and Ice -if an area is hot and swollen, frozen peas in a tea towel does the job. If your back feels achey and tired, try putting a hot water bottle on the sore area for 10-15 minutes.
Sleep Posture - on your side with knees bent and pillow between your knees or sleeping on your back with a leg wedge under your knees.
Get / Stay Active - live an active lifestyle - swim, do pilates, walk, bike or do whatever activity you enjoy.
Stretch / Physio Exercises - see our examples below.
Physiotherapy - If your back pain is stubborn and fails to resolve completely, consult a Physiotherapist for an individualised treatment programme.
Stretches And Exercises
Stretch 1 For Lower Back Pain
Lying on your back, hug your knees up to your tummy and hold them there with your hands. You should feel a gentle stretch in your lower back. If this is painful then do it with one knee at time. Repeat three times, 30 second holds.
Stretch 2 For Lower Back Pain
Lying on your back with your knees bent and feet together on the floor. Keep your shoulders and upper back flat on the floor and gently drop your knees first to one side and then the other. You should feel the stretch though the lower back and hips but be careful not to stretch into pain. Keep moving side to side for 2 minutes.
Stretch 1 For Upper Back Pain
Stand at a doorway with your arms up at shoulder height and your elbows bent 90º. Place your arms on either side of the door frame and gently lean your body forward to feel a stretch across the front of your chest. Hold for 30 seconds and repeat 3 times. This stretch will help to loosen the muscles across the front of the chest which will take the pressure off the upper back.
Stretch 2 For Upper Back Pain
Sit upright with your arms folded across your chest. Lengthen through the spine by extending upwards through your head and neck. Keeping your hips flat on the seat, slowly turn your body as far as you can to the left and then as far as you can to the right. Repeat this 10 times each direction.
Putting these top tips into action is the best start you can make to deal with your back pain. Little changes like the ones suggested can make a big difference. If your back pain is stubborn and fails to resolve completely, even when following these tips, then it probably needs some extra help to push it in the right direction.
At The Physiotherapy Place we have specialist back pain physiotherapists who can help you to understand your problem and work with you to resolve it. We do many specialist treatments for back pain and stiffness and although every case is different, every case can be effectively treated to reduce or completely eradicate your symptoms.