Back Pain Myths Busted!
By Anne-Marie Samuel
Forget the flu, hangovers and duvet days, the nation's spines are the number one cause of sick notes in the
It also means bad news as each time you injure your back, it gets weaker…..It is surprisingly easy to do irreversible damage which could lead to a lifetime of back pain and painkillers or worse… the surgeon’s knife!
Degeneration of the disc (the cushion between each vertebra) and stiffness of the small joints of the spine is probably the most common problem seen by physiotherapists. Preventing the problem occurring is by FAR the best way- however most of us ignore our backs until something goes “twinge!”
Poor workstation set-up and poor posture is by far the most common cause of back pain.
With poor posture prolonged for up to 12 hours a day, five or more days a week, it's no wonder that the problem is magnified. A sedentary lifestyle with too little exercise, poor exercise technique and bad training habits can all lead to the same conclusion.
If you are getting niggles in the back, please get some advice early before it becomes raging sciatica…You only have one spine- once it “goes” many people develop chronic pain…
Workstation workout
We can give you advice on specific exercises that will help strengthen your back and prevent back pain. It is important to understand which exercises work and which are a waste of time. However, there are a few basic things you can do at work and at home that will help keep your back on the straight and narrow.
"Avoid using your laptop on the couch while watching TV, or sitting on a poor and unsupportive chair,"
Whilst learning good posture is not comfortable at first; by persisting, you will be strengthening your back and spinal muscles so in a few weeks it will be easy and natural to sit up straight.
At work, grab a workstation assessment from your HR department. Sometimes simple adjustments can make all the difference.
Also make a conscious effort to stand up every now and again to give your back a break. "Take regular breaks at least once an hour from sitting. "It's as simple as standing up for 30 seconds, gently move your neck from side to side, arch your back gently and reach your hands up towards the ceiling."
In the Gym?
Always make sure you warm up properly before exercise. You'll be ensuring a good flow of blood to your muscles and some mobility in your spinal joints.
Avoid the obvious dangers like lifting weights that are too heavy for you.
But there are plenty of hidden dangers like poor technique on the bike, poor technique with your abdominal work or poor technique on the leg press. Get an instructor to watch you when you are training to check that your technique is flawless-even if you think you look pretty good!
Concentrate on smooth controlled movements.
In ALL exercises squeeze your lower abdominals tight FIRST to protect your back.
Get into the habit of tightening your lower abdominals in the weights rooms, in the cardio room, running outdoors, swimming or even shopping. These muscles support the spine and will prevent it from degenerative changes.
It is important not to wait until pain begins before taking action.
The key to a healthy spine is a strong spine.
Get some advice on technique, get some advice specific back exercises and if you do have a niggle that comes and goes- get some advice and treatment.
A niggle means you already have damage of some kind!
All the therapists at Body in Motion are skilled in treating back pain and discussing specific back and abdominal strengthening programmes.