What really reduces the risk of back pain – a chartered physiotherapist’s advice
By Paul Bolger. Chartered Physiotherapist at Nano Physiotherapy, Kilkenny (www.nanophysio.ie).
Back pain is extremely common, but rarely serious. People generally recover without the need for any treatment – often easing back from bothersome activities or movements and gradually returning to them over a short period of time.
What can we do to care for our backs? Here are 3 things we can all do to better care for our backs and reduce the risk of pain holding us back.
Activity Recommendations
People who are fit generally suffer less from back pain. They also tend to recover more easily. You don’t need to become a gym buff to benefit from the power of exercise – simply meeting the weekly exercise guidelines is a great start.
There is no one best exercise for back pain. Whether you enjoy a brisk walk, cycle, yoga, weightlifting, swim or dance – know they are all great for your health and the health of your back.
Interestingly, runners and cyclists have healthier, more youthful looking spines (seen on MRI scans) than non-active people. We see the opposite in smokers – with their spinal discs tending to age more quickly. This is unsurprising as our spines are living and adapting parts of us. Anything that is good for your health is likely good for the health of your spine and back!
Sleep is a Superpower
Sleep and pain are intrinsically linked – with poor sleepers more likely to suffer from injuries and persistent pain. Sleep is key in our body’s health – cleansing the brain of waste products, balancing inflammation and helping in healing our tissues.
If you suffer from back pain and you don’t sleep well – research shows us that even small improvements in sleep can help to sooth of pain and help to reengage in activity.
Motion is Lotion
Our bodies were made to move. Over the course of 300,000 years, our ancestors moved regularly and in every way. They didn’t do this because they heard it was good for them – they did it because it is what life demanded of them.
Today, some people find themselves in situations where they have been avoiding certain movements for months or even many years. A common one us physios see is people avoiding bending their back, believing this is a good thing. In some instances, temporarily avoiding bending due to a recent injury might be helpful, but bending is perfectly healthy and normal and an important movement for back health.
Those who are free from back pain tend to bend, twist and move freely and in a variety of ways. For those who have suffered from persistent back pain, rediscovering and exploring movement is often a key part of recovery.
What to do next
Pick an activity you like or find a group to join. If you need help, seek out a fitness professional or physiotherapist. Aim to gradually build up to at least 2.5hrs of total exercise per week. Start small, whatever you can manage, and build gradually over time.
Look up sleep hygiene. If you need extra help with insomnia and racing thoughts – a psychologist or trained counsellor offer the ‘gold standard’ treatment.
If you struggle or are fearful of certain movements, then finding a way to comfortably rediscover and explore these movements is an important step in your recovery. A registered physiotherapist who empowers you can be a great guide.
For those who want to know more, there is a fantastic podcast available online from HSE Talking Health and Wellbeing with leading back pain physiotherapist, Susan Murphy – ‘Understanding Low Back Pain’.
