Get on top of your back pain

From a twinge to full-blown spasms, backs can cause agony, and more of us than ever are suffering. We talk to the experts about how to make pain a thing of the past

Expert advice on how to make the suffering a thing of the past

Whether it’s feeling stiff first thing in the morning or a nagging ache when sitting at a computer, it seems more of us are suffering with a bad back. According to the British Chiropractic Association, around two-thirds of women suffer with back problems at some point in their lives, and the average woman first feels a twinge in her back or neck at the tender age of 28 – four years earlier than men. What’s more, 22% of women say they struggle with back or neck pain daily. But, in fact, often a few lifestyle tweaks can help, such as limiting time hunched over a mobile phone or using a handbag that can be carried across your body rather than on the shoulder, to distribute weight more evenly. Persistent pain needs complex treatments, but the first step to overcoming back pain is to identify which type you have…

Morning stiffness

Pain and stiffness first thing in the morning could be spinal arthritis, caused by wear and tear. Usually, the pain eases off during the day when you move around.

TRY THIS It sounds bizarre, but stand on one leg for short periods, says Tim Hutchful, a registered chiropractor and member of the British Chiropractic Association.

‘This works the core stability muscles that protect our backs and don’t get used enough – particularly if you have a sedentary lifestyle. It also helps restore balance and improve posture, since we often have a tendency to lean to one side. Stand on your left leg until you start to feel too wobbly, then do the same on the right.’

Take a look at your bed, especially if your partner weighs more than you, since it will affect the support of the mattress. Consider going for two single mattresses pushed together so that you both get the support you need. There’s no evidence a firm mattress is better at helping deal with lower back pain. Buy one that feels comfortable, says Tim.

Sudden onset

Unexpected, abrupt pain could be caused by a slipped disc, which happens when one of the discs that sit between the bones of the spine is damaged and presses on the nerves. If the pain is very severe and over-the-counter, anti-inflammatory painkillers don’t provide any relief, see your GP.

TRY THIS The Painmaster Micro Current Therapy (MCT) patch (£24.95) helps to stimulate the body’s own natural healing processes.

It works by pulsing a low electrical current to the affected area, where it can reach injured cells, potentially restoring and regenerating them to alleviate chronic pain. ● Once your GP or physio says you’re ready, take up some exercise. ‘Gentle cycling is good, as the moderate, rhythmic movements keep your back moving,’ says physiotherapist Sammy Margo. But avoid high-impact activities, such as running and aerobics.

Sciatic pain

This pain radiates out from the lower back and travels down your leg, sometimes to the calf and foot. Triggers include wearing high heels and putting on weight, as this can put pressure on to your facet joints (the joints in your spine that make your back flexible and enable you to bend and twist). Slouching can also cause the discs in your back to bulge over time, which can lead to leg or sciatic pain.

TRY THIS The British Chiropractic Association has developed a programme of three-minute exercises called Straighten Up UK (chiropractic-uk.co.uk/straighten-up-uk) to help improve posture and prevent back pain by promoting balance, strength and flexibility in the spine. These should be done every day, so they become part of your daily routine, like brushing your teeth. They include the Tilting Star: stand tall, spread arms and legs into a star shape, then place one hand in the air with the other at your side. Breathe in as you slowly stretch one arm overhead, while slowly bending your entire spine to the opposite side and sliding the other hand down your thigh.

For relief, lying on your side in a foetal position with a pillow between your legs can help, while anti-inflammatories, such as ibuprofen, can soothe the pain.

Soft tissue massage can also help by increasing circulation, relax muscle spasm and help trigger the release of endorphins, the body’s natural pain relievers.

Once the pain subsides, it’s important to slowly start getting active through walking, swimming and gentle stretching.

Lower back pain

A dull ache or clenching feeling at the bottom of your spine is usually caused by poor posture and lack of exercise.

TRY THIS Swimming is ideal as it doesn’t put pressure on the joints, while Pilates will improve flexibility and strengthen back muscles. If you’re stuck in an office, get up every 30 minutes to walk around and stretch your muscles, and when at your desk, sit with your back straight, shoulders down and back, and elbows relaxed at your sides, says Ian Harding, a consultant orthopaedic surgeon at Spire Bristol Hospital. ‘Your buttocks should touch the back of the chair. Avoid crossing your legs. Your keyboard should be directly in front of you, with the mouse by its side.

You should be able to keep your wrist straight, shoulders relaxed and elbows by your side while using it.’

Reflexology may be an effective alternative to painkillers. A study by the University of Portsmouth found those who had the treatment felt about 40% less pain, and were able to stand pain for about 45% longer when they used the complementary therapy as a method of pain relief.

A natural remedy is rosehip, an over-the-counter supplement with anti-inflammatory properties and no side effects (try GOPO Joint Health, £12.78 for 120, Hawthorn Health). GOPO is a compound derived from rosehip. ‘Research indicates it can effectively relieve acute chronic back pain,’ says Dr Rod Hughes, consultant rheumatologist at St Peter’s Hospital, Surrey. Prima’s Dr Sarah Brewer also recommends rosehip extract for joint pain (see page 81).