Back pain
Many people will suffer back pain at some point. Find out how you can avoid becoming a victim of back pain, what to do if you develop backache and where to get help for chronic back pain.
Causes of back pain
Backache may be triggered by overuse, injury, lifting a heavy object, gardening or moving a bulky piece of furniture.
Long hours sitting at a desk, poor posture, heavy housework, pregnancy or anything that puts a strain on the muscles that support your spine can lead to problems.
It is often the result of an inactive lifestyle, so taking exercise and eating healthily will help prevent back pain.
Back pain can also be due to the medical conditions osteoporosis and osteoarthritis.
Avoiding back pain
To help you avoid backache:
- watch your posture, particularly if you sit down a lot - take regular breaks to walk around and stretch out
- when lifting anything, bend your knees, keep your stomach pulled in and hold the item close to you
- stay the correct weight - excess weight put pressure on your spine
- stay active - walking and swimming are great for keeping your back in shape
- if you work at a desk, your feet should be flat on the floor or suitably supported
- on long car journeys, put a cushion behind your back and take breaks to stretch your legs
- save high heels for special occasions as they put a strain on your spine
- strengthen your core muscles by being active and exercising
If you have backache
Most back pain gets better on its own.
The worst thing you can do is take to your bed as this weakens the muscles that support the spine.
Instead, try to keep moving and take painkillers such as paracetamol or ibuprofen.
A hot-water bottle may help to relax muscles.
If you are forced to stay in bed, remain there for as short a time as possible (no more than three days) and get up and move around now and again.
As soon as you can, do some light activity such as walking, cycling or swimming.
Types of back problems
Your back pain may only be temporary and last just a few days, or it may be a sign of something more serious like a slipped disc or sciatica.
A slipped disc
The spine's vertebrae are separated by discs of cartilage (made up of a tough outer ring with a soft jelly-like substance inside). The soft part escapes between the vertebrae and can press on a nerve.
Sciatica
The pressure of a slipped disc on the root of the sciatic nerve can result in pain down a leg, in the buttock or thigh.
For a slipped disc or sciatica, treatment should almost always be conservative to begin with.
Attempts should be made to reduce the symptoms by manual therapy advice and exercise.
Treatments
There are two main treatments that are commonly used for serious back pain problems - a disectomy and spinal fusion. Both are normally used as a last resort.
A disectomy
Areas of the disc and surrounding bone are removed to reduce pressure on the nerve root. If possible, a section, rather than the whole disc, is cut away.
Spinal fusion
An operation in which several vertebrae are fused together to stop them from moving.
Where to get help
For information on how to cope with chronic back pain, safe exercises and even employment rights, you can telephone BackCare's helpline on 0870 950 0275.
It's open on Monday and Friday from 9.00 am to 12.00 noon, and on Wednesday and Sunday from 6.00 pm to 9.00 pm (calls are charged at national rate).
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