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Find out how flexible you areAccording to a 2014 study, upper back pain affects around 1 in 5 women and 1 in 10 men.[1] The same study found that the problem is more prevalent in white-collar workers who spend most of their working week in a traditional office setting. So, the issue is undoubtedly widespread and something we should all be taking steps to avoid or tackle. To help with this, here are my top do's and don'ts when it comes to dealing with back pain.
Back pain can, unfortunately, be something that we experience on a recurring or permanent basis. This could be linked to:
Alternatively, back pain can be more of a short-term issue. Some possible reasons for this are:
So, what should you do about back pain caused by any of these particular issues?
Although we may need to rest the back after an injury, there are some instances when movement is likely to prove beneficial, such as when the problem is caused by poor posture.
Core-strengthening exercises may be particularly helpful for sufferers of back pain because, as the name suggests, they help to strengthen muscles, as well as helping to reduce stiffness and relieve tension.
Our cat-cow video below is one example of a core-strengthening activity; however, you could also try the following:
If your back pain is due to injury, it may help to practice some gentle exercises like walking when the pain has subsided to prevent it from returning.
Research shows that, over time, sleep problems may hinder recovery from chronic lower back pain (LBP).2 Also, in the same piece of research, it was found that those who have musculoskeletal pain on top of insomnia have an even lower likelihood of recovery.
So, addressing any sleep issues could have a knock-on effect on any pain issues you are dealing with.
I always find it helps to make my bedroom cosy in the evenings to help me drift off. Turn off the main light, switch off any technology and use lamps to ensure the lighting isn't too harsh.
As well as this, it can help to turn on some chilling music and change into comfy clothing. You could even light a lavender candle (just remember to blow it out before you get sleepy!) or pop a few drops of lavender essential oils on your pillow.
Another option is to use a gentle herbal sleep remedy, such as Dormeasan Sleep, to help you reach a more restful night's sleep.
For more tips like this, I recommend checking out our sleep hub.
Interestingly, research has shown that paracetamol could be no more effective than placebo when it comes to treating back pain.
In a 2014 study published in The Lancet, participants with back pain were given either a placebo or paracetamol to treat the problem. The results showed that their speed of recovery was virtually the same - those taking paracetamol recovered in 17 days whilst those taking a placebo recovered in 16.3
As these kinds of painkillers can also come with side effects like digestive trouble, this may lead some people to seek more natural options to ease their back pain.
A hot or cold compress applied to the back area can be very effective in easing discomfort. Other than this, natural remedies like Devil's Claw and Atrogel Arnica Gel may also bring relief.
Take one tablet twice a day after meals.
"This is a great product recommended by my Naturopath for chronic pain relief and it does take the edge off."
There are certain instances when it is very important to seek advice from your doctor about back pain. For example:
If this is not the case but the problem persists, there are various specialists that could offer assistance:
When suffering from back pain, it almost goes without saying that you should not put any extra load on the area.
So, avoid carrying a heavy backpack or handbag around on a regular basis – a bum-bag provides a more comfortable, and increasingly fashionable, option!
Other things to avoid are heavy lifting, repetitive movements and poor posture when lifting. These are really big risk factors for injury in the first place, plus they are unlikely to do you any favours if you already have discomfort in the back area.
If you can't avoid a bit of heavy lifting, the graphic below should give a little more guidance on how to do it safely.
Diet can be a really crucial part of managing pain, and inflammatory foods, including pizza, white bread, cake and fried foods, are most definitely ones to avoid.
You can make healthier food choices by cooking your own meals with whole ingredients, rather than relying on processed or takeaway options. Plenty of fresh foods in your diet will ensure your body is provided with a good supply of nutrients like magnesium which are essential for muscle and joint health.
As mentioned, office workers are more likely to suffer from back pain; however, you could buck this trend by working on your posture and your office set-up.
Here are a few key points to ensure a more comfortable working environment:
Finally, practice regular stretches throughout the working day – our Get Active advisor Louise has a handy blog on stretches to do at your desk which you may want to follow.
1 https://academic.oup.com/occmed/article/65/2/122/1488588
2 https://pubmed.ncbi.nlm.nih.gov/31801790/
3 https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(14)60805-9/fulltext
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Answer our questions and find out if your flexibility is compromised.
Find out how flexible you areAs the A. Vogel Muscles and Joints advisor, I recommend Atrogel® for the effective relief from aches and pains.
Learn moreBack pain is one of the most common complaints of the UK workforce, resulting in approximately 15 million missed days at work per year!
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