Focus on Back Pain

Back pain is a very common problem. At least 80% of us will experience it at sometime in our lives. Over 7% of the adult population will visit their doctor for back pain each year. It is also the main cause of absence from work due to sickness.

So what are the main causes of this widespread problem?

Usually the cause of a sudden or acute back pain seems to be obvious: lifting a heavy box, picking up a child etc. However, this maybe just the end result of many years of back damage, not just the result of a single action. Some of the causes include:

• Poor posture, not bending the knees when lifting, sagging mattresses and wearing unsupportive shoes can all contribute to weakening your back. For some women, menstruation can trigger occasional lower back pain. Pregnancy can cause up to 60% of women to experience some sort of back ache, due to the extra weight being placed on it.



• Working in certain jobs can increase the likelihood of damaging your back. Nurses and carers are especially prone to injury. Office workers, supermarket cashiers and those who spend a lot of time driving can also be at risk. Sitting stiffly in the same position for long periods of time can undermine the back muscles. Take short breaks to stretch and gently move your back.

What treatment is available?

In the case of an acute sprain, it is usually advised to apply ice (or a bag of frozen vegetables!) to the affected area. It’s a good idea to wrap it in a towel first. Some people find a warm, covered water-bottle to be more effective or alternating hot and cold treatments. A hot bath or shower can sometimes relieve the original twinge. Over the counter medicines such as gentle painkillers and muscle rubs can be useful. Resting on the back isn’t advised, as this tends to make the recovery period longer. If the problem continues and the pain is severe it’s a good idea to pay a visit to your doctor for further examination. Therapies such as osteopathy, acupuncture, massage or visiting a chiropractor can also be helpful.

Tips for prevention

Taking up an exercise that builds the stomach and back muscles will make future injury less likely. Cycling, swimming and yoga are all good choices. In the meantime, try these two gentle stretches:

The Cat Stretch:
(NOTE: If you are pregnant don’t do this exercise) Get down on the floor on your hands and knees. Place your hands shoulder-width apart, palms on the ground. Your legs should be directly under your hips and vertical. Looking at the floor, arch your back upwards while slowly inhaling. Then looking at the ceiling, lower your stomach towards the floor, hollowing your back and exhaling deeply. Repeat 10 times.

The Supine Position:
Lie on the floor on your back. Place the soles of your feet on the ground, knees bent and pointing towards the ceiling. Put a small cushion / thick book just under your head. Place your hands gently on your belly, feeling the rise and fall of your stomach as you breathe. Imagine your spine being pulled straight like a string and sinking into the floor. Enjoy this sensation for 5 – 10 minutes.

For more information check: www.backpain.org.uk

NOTE: The information in this article is only offered as a guide and isn’t a substitute for medical advice. If the problem become worse or continues, consult your health professional. If you have any questions about this article, you can email me: caroline@corkacupunctureclinic.com or use the online form to get in touch with me.