Ways to stand up to back pain
Phone use is a strain ONLY one in five people will ever shake off back pain, says the Krembil Research Institute in Toronto. Our essential guide gives you 20 things that will give you the best possible chance of being one of them…
FORGET BED REST…
Bed rest is outdated advice that could, in the long term, make pain worse as your muscles become weaker. Physiotherapist Nicola Ayres says: “The key to easing pain and preventing reoccurrences is to strengthen the spine.”
Gentle exercise – swimming, brisk walking and cycling – help, while classes such as Pilates work on core muscles that support the spine.
SWAP SURGERY
FOR PHYSIO
A Harvard University study found physiotherapy was as good as surgery – and less risky – to treat the most common types of lower back pain. Find a chartered physiotherapist at www.csp.org.uk.
TRY A SMART POSTURE GADGET “Whether it’s the head-down position we use to stare at phones or the slouch while standing, poor posture can strain the muscles from neck to lower back,” says Nicola.
“Try to consciously correct your posture and not spend more than 20 minutes in any one position.”
The Apple Upright Go Posture Trainer (£69.99, apple.com) helps by vibrating to alert you if you hunch.
INVEST IN ROCKER SHOES
A Spanish study found “rocker bottom” shoes (thick soles and rounded heels) help ease chronic back pain by strengthening the muscles and improving the spine’s natural curve.
LEARN HOW TO SNEEZE Sneezing is a common pain trigger because of its release speed of up to 100mph – and that we tend to turn away sharply when we sneeze out of politeness.
Smart Guide to Back
Care author Janet Wakley says this “can wrench the back in a split second”. She recommends turning your whole body so your back remains straight.
CHECK YOUR BRA SIZE Up to 80% of women wear the wrong size, leading to hunching, and a sore neck and back. Get measured by a trained fitter – free at M&S and Debenhams. Wider straps or a racer-style back give more support.
RUB IT OUT
A US study found a sports massage was an effective way to treat lower back pain. It is believed it helps release endorphins – natural painkillers.
AVOID WEEKEND LIE-INS A lingering sore back is a downside to extra hours in bed, say experts. “Your body is in the same position for too long, which can trigger or exacerbate aches and strains,” says chiropractor Tim Hutchful. He suggests an afternoon nap instead. DON’T USE PAINKILLERS LONG-TERM
Painkillers should only be a short-term approach. They only mask pain, and can have longterm side-effects.
SIT RIGHT
A lot of time sitting means your spine is curving forward, straining the vertebrae. An ergonomically designed chair encourages your spine into a less stressful shape.
SLEEP TIGHT
Disturbed sleep is common among back-pain sufferers, and can worsen inflammation. Invest in a good mattress and experiment with sleep positions. A pillow under your body can help maintain the spine’s natural curve.
EXPERIMENT WITH HEAT AND ICE
An ice pack reduces inflammation and swelling, so is best for a new injury. A hot water bottle or heating pad is better at reducing the tension and muscle spasms of longer-term back pain.
SORT STRESS
Back muscles tense up when under stress and can eventually spasm, triggering pain. It causes cortisol levels to soar, increasing inflammation.
LOSE THE POT BELLY “A couple of pounds round your middle makes your pelvis tilt forward out of alignment,” says Nicola, “which can cause strain on your lower back.”
Eating 500 fewer calories a day can shave off an inch in four weeks.
GET GUZZLING Because your joints and spinal discs are partly water, dehydration can cause and exacerbate back pain, says nutritionist Linda Foster. “Aim to drink two litres of water throughout the day. Too much coffee or alcohol dehydrate you.”
SWEAT IT OUT
A 30-minute stint in the sauna triggers your body to make 142% more of bonebolstering human growth hormone, linked to stronger muscles and less pain. A study found the heat boosted circulation, sending extra blood and nutrients around the skeletal system.
LEARN TO MEDITATE Manchester University research found people meditating regularly find chronic pain “less unpleasant”, so easier to manage without drugs.
THE RIGHT BAG
A rucksack or wide-strap bag that crosses over the chest to evenly distribute weight is best, says the Chartered Society of Physiotherapy.
BOOST VITAMIN C Vitamin C helps you make collagen that strengthens the cartilage and ligaments which support the spine. Good sources are fresh fruit and veg, especially peppers, broccoli, citrus and berries.
DO SOME DOWNWARD DOG A review of medical evidence by Maryland University concluded that twice-weekly yoga could relieve lower-back pain.