HOWTO SEETHE BACKOF ACHES & PAINS

The trigger for lower back pain is usually to do with lifting. Ashley said: “Contrary to popular belief, there is no one best way to lift anything, just positions you’re physically prepared for or not.

“What we should avoid is large changes in position quickly.”

Getting used to moving in lots of different ways over time is beneficial, as well as finding what’s called your ‘Goldilocks load’.

“A bit of a load for our back is actually good, and lifting relatively heavy things acts as a great prevention exercise for lower back pains,” explained Ashley.

“It’s quite common in people with a history of back pain to underload their back structures and that can lead to pain, but obviously we can go too heavy too.

“We’re looking for the ‘Goldilocks load’ of not too much or too little, and that will differ for everyone depending on capabilities and current strength.” Despite what we’ve always been told, sitting down at work all day doesn’t increase the risk of back pain.

“As long as you’re relatively active outside of work then it cancels out what you’ve done during the day,” said Ashley. “But sitting at work and then sitting all evening at home does increase the risk of lower back pain. We’ve become hung up on trends – the most recent one being core stability.

“Everyone thinks they need to have a strong core to have no lower back pain, which isn’t true.

“Even the strongest people have back pain at some point.”

Likewise, there’s no inherently bad posture that causes back pain – and whether your computer screen’s six or eight inches above your desk “isn’t going to make a blind bit of difference”.

“If you don’t do much exercise, and you’re overweight, it’s very unlikely it’s the chair or the position you’re in that’s driving that painful experience for you,” explained Ashley. “It’s trying to think a bit broader about the causes of pain. It’s very often not one single cause.” Although we’re bombarded with adverts for special pillows, cushions, massage aids, desks and chairs, there is no magic product you can buy.

The only two things advocated are exercise and education – and there’s no single exercise that’s been demonstrated to be superior to another.

Catherine said: “If you’re strong and active and keep those joints nice and mobile, you’re going to be able to cope with more.

“Think what your goals are. I want my patients to be doing exercise and movement they take pleasure in.

“It doesn’t have to be running on a treadmill, there are lots of ways you can be active – so go for a walk, do yoga, swim.

“It’s about finding what you enjoy doing and making it quality time and an investment in keeping your body fu co