Low Back Pain

With costs close to £6 billion/year low back pain (LBP) is becoming an increasing epidemic problem that will effect up to 80% of the population at some point in their lives.

Back Facts:

• Most LBP is not due to serious disease, pain does not equal damage;
• LBP usually improves within a few days/weeks
• The majority of LBP will re-occur within 2 years but this does not mean it is serious;
• Rarely do people actually have a slipped disc or trapped nerve, often it gets better with time and physio, and very few actually require surgery;
• X-rays and MRI scans can only detect serious spinal injury and often do not tell you the cause of the pain;
• Degeneration of the spine is not arthritis but normal changes with wear or age, like grey hair;
• Bed rest is BAD: Bed rest for more than 1-2 days actually prolongs pain and disability, stiffens the joints, weakens the muscles, and reduces fitness.
• Activity is GOOD: Best recovery is with those people who return to gentle activity and work sooner rather than later.

Spinal instability is an inability of your spine to maintain a neutral joint position mid way between flexion and extension, causing 1 joint to do too much movement resulting in overuse and pain. Research shows that this is becoming a major cause of LBP!! The abdominal and paraspinal muscles are designed to prevent this overuse or instability of the spine. However, subjects with LBP have significant delays in the recruitment and co-contraction of these core muscle groups.

The Back Stability Class is a Pilates based exercise class that is designed to improve the recruitment of these core abdominal muscles, running for an hour for 3 consecutive weeks, 2-3 people in the class and is covered by insurance.

If you have LBP and have tried many alternatives we highly recommend you give this a try. We have been having some brilliant results at significantly reducing chronic LBP pain levels and improving long term function.

 By Rosie Mew - Physiotherapist

Back Care in the Office

There has been much written in the press regarding long hours spent at the office. Most companies are now focusing on work/lifestyle management attempting to get a better balance.

However, a considerable time is still spent sitting at a desk, staring at a computer screen. This, coupled with the stress of meeting deadlines, results in the necessity of visits to the physiotherapist to sort out neck and back problems.

Care of posture, position and comfort at the workstation goes far in helping to prevent work-related disorders. Posture is directly related to the type of chair, the use of the chair, ie, sitting position, and the position of the monitor, keyboard and mouse.

Key areas are:

• The height of the chair relative to the desk
• The height of the monitor
• Position of the monitor
• Position of the mouse

By having these areas set up correctly there is less of a risk in developing work-related problems such as forearm pain, back ache, neck and shoulder discomfort. Early referral to a physiotherapist is recommended for an ergonomic check and/or treatment should there be signs of upper limb or back problems. A recent study done in collaboration with a government agency showed that absenteeism was reduced by early intervention and assistance with identifying bad working practice.

  By Josephine Lawson - Physiotherapist

  Complete those jobs around the house safely by following the advice below:

  Before you begin, remember to…

  Warm Up

• Although DIY is not a sport, it is still hard work, especially for those of you who are unaccustomed to strenuous exercise. Protect your body by doing some simple stretching exercises to prepare your muscles before putting them to work.
• If you suffer from back pain, you will need to take extra care. To reduce the risk of aggravating your back problem, limit periods of intensive physical labour. If you need to move heavy objects, try to share the weight with another person.

  Wear suitable clothing

• Clothes that allow you to move around easily will make you feel better prepared for the job. Never go barefoot whilst working in the house. Wear sturdy, solid shoes that protect and support your feet. Keep long hair and jewellery out of the way.

  Ensure you have the correct tools for the job

• Well-designed tools can help prevent back pain so look for equipment that suits height and build.

  Plan ahead

• Home improvements can take far longer than anticipated. Many injuries occur because we are tired or over-doing things, so set realistic timeframes and don’t be tempted to cut corners to try and rush a project through.

  Identify potential hazards

• Does your house have hidden hazards that could cause you to trip or fall? Beware of loose carpet and if you are working in the loft, or on the stairs, make sure there is enough light for you to be able to see what you are doing.

  Know your limits

• Accept that if a job is too demanding, it would be safer to get help.

  Things to think about while at work...

  Lifting

• Don’t try to lift too much at once and remember to keep the load close to your body. Keep your stomach muscles pulled in, bend with your knees (not with your back) and push up with your legs.
• If an object is too heavy for you, use a trolley, if appropriate, or ask someone to help.

  Use equipment safely

• Tools and equipment are designed to take the strain out of home improvement projects, as long as they are used properly and you remember to think about your posture.
• Reduce the need for bending by using a workbench. The surface of the bench should reach waist height. Try to stand up straight while you work – slouching with your shoulders curved forward puts a strain on your back.
• Ensure that your ladder is well positioned on a stable surface. If possible, ask a partner to stand guard and pass tools up to you when required. Don’t be tempted to save time by over-reaching – it’s easy to lose your balance.

  Painting and decorating

• Attach an extension pole to your paint roller. This will enable you to reach further without having to compromise your safety by balancing on unstable surfaces.

  Don’t overdo it

• Listen to your body and stop work immediately if you notice aches and pain set in. Set realistic timeframes for projects and give your body a chance to recover by taking regular breaks and drinking plenty of water.

  Tidy up

• Don’t put of tidying up at the end of the day. Tools left lying around can cause serious injuries. Be especially vigilant if there are children or pets in the house.
• Store tools in an orderly way so that they are easy to retrieve.

  Relax

• A little mild, non-impact exercise such as walking or swimming will help your body to cool down and can help ward off post exercise muscle soreness.
• Place a cushion between your lower back and a chair which will help support the natural curve in your spine and relieve tension.