Standing up for battered backs

BACK pain can rule your life – and ruin your day. But the cure could be in our own hands.

Most of us will suffer with our backs at one point and it is the most common reason for a GP appointment, costing £10billion in care and lost work hours.

According to the British Chiropractic Association, half of us have back or neck pain on a weekly basis.

Most issues are mechanical and come from bones, discs, nerves or muscles. Common complaints are sciatica, slipped discs, pulled muscles and bonethinning disease osteoporosis.

Experts agree that our sedentary lifestyles are to blame.

Here, Sammy Margo, English football’s first female physio at Barnet FC, gives her top tips on beating back pain for good. KEEP MOVING It is tempting to take to your bed but this risks muscle astrophy, when lack of use causes them to waste away.

If you are in a lot of pain, modify your usual movement. If you are a runner, wa l k instead. Exercise strengthens muscles so do not become immobile.

Historically, doctors would suggest bed rest, but the thinking has now changed.

LOSE WEIGHT If you are carrying excess weight, you put strain on your back. It is all about off-loading. CHOOSE THE RIGHT SHOES Think about rubber soles that can absorb the shock to your back.

If you want to wear heels for work wear a pair or trainers to and from the office. Be sensible about it.

FIX YOUR WORK DESK Laptops could be responsible for some of our back issues.

It is important to sit at a desk that gives you good posture and, if you work from a laptop, get an extra keyboard so you have a traditional office set-up with a supportive chair. STAND UP You do not have to go to the gym four times a week to help your spine but sitting around all day at a desk will not help.

Incorporate exercise into your everyday life. Get a pedometer and stand at your desk. STRENGTHEN YOUR CORE Your core has the important job of supporting your lower back. Boost it by walking or talking a pilates or yoga class. This is particularly helpful for older women at risk of osteoporosis. DITCH HEAVY HANDBAGS Women carry so much in their handbags and often on one side, which can cause back strain.

Copy blokes and put stuff in your pockets so weight is distributed. USE TOPICAL SOLUTIONS If your pain is bad, try topical ointments such as Deep Heat, which can offer some relief.

CALL A PHYSIO If your problems persist, try a session or two with a physiotherapist, who will be able to give you lots of tips.

STAY STRONG No matter what age you are, keep exercising. The stronger you are, the less likely you are to suffer problems.

LAST RESORTS If your back pain is really bad or prolonged, you can ask your GP to refer you on to the local physio department.

TRY IDD THERAPY Intervertebral disc compression is a non-surgical treatment used mainly on disc issues and related symptoms, including sciatica. It works by taking pressure off the affected disc while gently mobilising the joint. For more info log on to iddtherapy.co.uk. REQUEST INJECTIONS Ask for a steroid and anaesthetic, which ease nerve pain while the back heals. VISIT AN OSTEOPATH They can assess and work on your entire body in order to treat your back. See osteophathy.org.uk.

TRY A CHIROPRACTOR They can concentrate on spinal misalignment. See chiropractic-uk.co.uk.