MERNIE GILMORE
to look after your back at home. Here are my top three:
During lockdown, many of us have been working at home on phones, laptops or makeshift desks, which can all place the spine in misalignment.
Slumping at a desk and looking down at a phone or screen can lead to the head protruding forward and out, resulting in neck pain and tightening across the chest and upper back.
Placing screens at eye level, keeping legs under a table with knees bent at 90 degrees and sitting directly on your sit bones can all help improve posture, reducing the risk of back pain developing.
Connecting with your core is a great way to boost abdominal strength and improve posture. This exercise can be done while standing or sitting.
As you exhale, engage your pelvic floor muscles and allow your tummy muscles to wrap around you, drawing your navel inwards, with the sensation of your hip bones drawing together, as if a corset is being tightened around your waist.
Simultaneously, softly draw your ribs towards your hip bones, all while stabilising your shoulders, torso or pelvis. Relax as you breathe in, allowing the ribs to open to the sides, then repeat.
WORK IT posture
Far too often we use our backs to lift, rather than our core, glutes and leg muscles.
Lifting incorrectly can compress the spine, leading to excessive wear and tear of the joints and spinal discs.
When lifting, create a wide base and squat down towards the floor, bending at the hips, knees and ankles, rather than bending over. Keep a neutral spine and pelvis, and connect to your core as you exhale and prepare the body for weight bearing, pushing through the glutes and legs to stand up.
Sometimes back pain can be a sign of a more serious injury or condition, especially if it doesn’t clear up in a few weeks. So it is always worth consulting your doctor in case it is an issue that needs medical treatment.
Disc protrusion or herniated disc
This is relatively common, particularly in the lower back.
Herniation is where there is damage to the cushioning (discs) and connective tissue between vertebra.
Symptoms might include numbness, tingling skin and motor changes such as muscular weakness and slow reflexes.
Often with herniation in the lumbar region, the patient may experience sciatica, where the pain radiates down the leg due to irritation of the sciatic nerve.
Spondylosis or degenerative arthritis
This often occurs with age, as well as from wear and tear on the spinal discs and vertebra.
The intervertebral discs or vertebra undergo degenerative changes, causing the disc to fail at cushioning the vertebrae or a vertebra to collapse, making the spine fall out of alignment. The space between the affected vertebra becomes narrow, resulting in compression and irritation of the nerves.
Spinal stenosis
This can happen when the spinal canal narrows, placing pressure on the nerves that travel down the spine.
It is mainly seen in the neck or lower back and is caused by ageing and wear and tear, as well as changes to the spine due to osteoarthritis.
Some people may have no symptoms but others can experience tingling, difficulty walking and limb weakness or back pain.
Poor postural alignment A weak pelvic floor, core and glute muscles
Muscle strain or sprains Heavy or incorrect form when l Low bone density such as osteo or osteoporosis
A sedentary lifestyle
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