Health: 15 ways to beat backache
Ease your aches and pains, and protect your spine with these expert tips
1Think before you rest
‘The advice is no longer bed rest for a bad back,’ says physio Neil Velleman. ‘Generally the advice used to be to lie down and rest until the pain went. But now we like to keep people moving – in the right way.’ There are guidelines about the best exercises to perform, so talk to your physio or GP for advice about your specific problem.
2 Quick back-pain relief
Try this knees-tochest exercise:
Lie on your back, knees bent. Bring one knee up and pull it gently into your chest for five seconds. Repeat up to five times on each side.
3 Take it to the bridge
Yoga moves, such as the bridge, cobra and spinal twist, can both ease back pain and help prevent it.
UK and US research has found that the stretching of muscles in yoga can ease symptoms of arthritis around the joints, and help lift depression linked to the condition. ‘Yoga works by building strength, improving flexibility, and reducing joint and muscle pain,’ says yoga teacher Cheryl MacDonald (yogabellies. co.uk). If you have back problems, talk to your GP for advice before taking it up.
4 Foam roller
Can’t afford massage treatment for sore muscles? Try a spot of DIY with this foam roller. It can help
relieve muscle tension, increase blood flow to soft tissue and soothe any aches and pains; £13.49,
mymeglio.com
5 Bend smart
Protect your back when bending, especially for jobs you do regularly, such as housework or gardening, which can destabilise your spine over time. ‘Keep your back neutral and your core (tummy muscles) engaged,’ advises Neil. ‘Pivot from the hips to bend and use your knees rather than just letting your back collapse.’
6 Magnesium soak
A warm bath can help relieve tension and cramping. Just add a handful of BetterYou Magnesium Flakes (£9.95 for 1kg, lloydspharmacy.com) to help top up your levels of this natural muscle relaxant. ‘The mineral works to activate the parasympathetic nervous system, which promotes feelings of calm and relaxation,’ says Harley Street nutritionist Kim Pearson. It’s found in a variety of foods, including spinach and nuts.
7 Herbal help
Traditionally devil’s claw root has been used in many herbal remedies to treat the muscle and joint pain of backache. Studies suggest it may be as effective as conventional medicine for osteoarthritis, according to the charity VersusArthritis.
8 Go hot 8 and cold
For a muscle strain, use hot and cold treatment to ease the pain, advises Woman’s Weekly GP, Dr Gill Jenkins. ‘Immediate cold packs (a bag of frozen veg wrapped in a towel or a bought compress) can be applied for 10-20 minutes, three or more times a day, for two to three days. Then gentle local heat should be used to improve blood supply, to allow healing and relieve pain.’
9 Lift smarter
When lifting, squat down by bending at your knees and hips only, and slowly lift by straightening your knees and hips, not your back. ‘Use those leg muscles to protect your back,’ says Neil. ‘Hips, knees and legs are built for pressure – your back isn’t.’ If you’re lifting something heavy, reduce pressure on your back further by keeping the load close to your body.
10 The power of touch
Massage therapies, such as osteopathy, physiotherapy, Alexander technique and chiropractic, can help reduce back pain. Physio is the only one that’s widely available on the NHS, and it can be difficult to access, so you may have to consider going privately if you’re in pain.
11 Move more
Keep active throughout the day to help a bad back but also to prevent getting one. ‘If you’re doing a lot of sitting, make sure you get up and move regularly – every hour,’ says Neil. ‘And stretch your back to reduce the rigidity of your spine.’
12 Don’t smoke
There are studies linking smoking to lower back pain. Stephen Wanless, Associate Professor at Birmingham City University, says, ‘Smoking can affect the circulatory system, which delivers nutrients and hydration to the spinal discs.’ Call your local NHS Stop Smoking Service on 0300 123 1044 or visit nhs.uk /smokefree for more info about quitting.
13 Painkiller advice
Paracetamol or ibuprofen can help ease acute pain and reduce swelling for an injury such as a torn muscle or ligament, but only for a few days. Studies suggest they’re not an effective long-term solution for chronic backache. Talk to your GP about the best pain-easing methods for you.
14 Pop a pill
No, not a pharmaceutical painkiller but a supplement. There are lots around for back or joint pain or stiffness. Although research into them may be lacking, there’s often anecdotal evidence supporting them. Many people find glucosamine and chondroitin helps their joints, while ginger, turmeric and omega-3 fatty acids may help reduce inflammation. And a lack of vitamin D could make back pain worse, according to a study from Korea published in Pain Physician.
15 Try 15 TENS
Transcutaneous electrical nerve stimulation (TENS) is a method of pain relief. A TENS machine uses electrical pulses to interrupt pain signals in the brain and stimulate your body’s production of natural pain-killing endorphins.
It’s not suitable for people with medical conditions, such as diabetes, epilepsy, heart-rhythm problems or cancer, so talk to your GP or physio before use if you’re concerned.