10 rules which if obeyed should reduce the likelihood of low back pain
Back pain is increasingly common in today’s society, with a high percentage of us suffering at some point in our lives. With progressive effective physiotherapy care, based on extensive research, the spine can be protected from recurrence of problems and modification of lifestyle can be kept to a minimum.
Needless to say, ongoing treatment can be expensive both in money terms and time away from work but current physiotherapy trends are more focused on prevention of back pain. This can involve assessment of your home or work environment, personalised exercise programmes, predominantly aimed at stabilising an otherwise vulnerable spine and hands on treatment for pain relief or to help in getting the body moving.
Most fitness centres, including Gosling Sports Park where we are based, are now geared up to provide exercise for individuals needs. This can be in the form of personalised training sessions or Pilates. For the sporty individuals who suffer back pain, it is not always necessary to stop playing sport which can be psychologically a frustrating experience. Back care can go hand in hand with continuing sporting activity and it may be that you need to get fit for your sport rather than using your sport to get fit. We continually liase with the Personal Trainers in the gym and can work as a team to help you back to fitness.
10 rules
1. Stretches regularly - in sport - stretch every day, if not 2-3 x a week, change positions frequently.
2. When sitting in car for long periods or at a desk
• hamstring stretch
• pelvic tilts
• weight transference
• stretching arms above head
• walking around at regular intervals
3. Abdominal work - While sitting in a car or at a desk, correct your posture then use your abdominal muscles by sucking in your tummy below the waistline and then gently push down on the dashboard or desk(with straight elbows). Don't suck in your tummy by lifting your chest and taking a deep breath.
4. Workstation should fit you, not you fit the workstation. Remember to organise books and file close by etc, over stretching tight muscles can cause injury.
5. Check your own home environment,
• support from chairs
• work surfaces at a correct height etc
6. Avoid repetitive movements - discs become damaged with repetitive movement or with poor maintained postures e.g gardening - picking up patio slabs or packing case at awkward height and then lifting it when full.
7. Take regular exercise - walking is good to encourage postural muscles.
• smoking reduces blood circulation to all parts of the body e.g. discs.
Benefits of Activity & Movement
• bodies systems are enhanced by good circulation
• it supplies tissues with all chemicals needed
• if body emotionally stressed your body is vulnerable if these systems are not being
maintained.
• best way to keep circulation flowing efficiently is with exercise.
• this encourages the heart pump and the muscle pump into action.
8. Remember that your body and its muscles are adapted to the postures/activities you habitually use, therefore when it comes to doing one off activity e.g. -
• decorating the hall
• the first game of badminton in years
• the parents race at school
you will be using muscles which may be tightened or shortened as a result of poor posture and are likely to be easily injured.
9. Always observe strict rules of lifting -
• wide base of support
• bend knees and use the power in your legs
• object to be held close
• avoid bending and twisting together.
• brace your body as you lift.
10. If you are not used to regular exercise do not suddenly do 1 hour in the gym e.g with full sit-ups, double leg presses etc.
If you have a question concerning back pain and how to avoid injury please call us at The Physiotherapy Clinic on 01707 329910
