Stay Mobile & Keep Working

If you have long-term pain, it's important to keep active. If your body stiffens up it can make the pain worse, so resting is not always the best way to deal with pain.

Things You Can Do

Painkillers:
If painkillers help you, take regular pain relief. Use paracetamol as it's safer than anti-inflammatory drugs such as ibuprofen, unless you have a clear injury that occurred in the past few days. Pharmacists can advise you on pain relief and what to do if you're having side effects.

Pain Gone:The Drug Free Pain Relief Pen

Exercise:
Try to do gentle stretches, movements and warm-up exercises throughout the day. Take care not to overdo it. Ask your GP about Exercise on prescription schemes. Your GP can refer you to a fitness instructor at a local leisure centre who will design a fitness programme that is adapted for you.

Pace Your Activity:
Do something active every day instead of only on the good days when you're not in so much pain. This may reduce the number of bad days you have and help you feel more in control.

Osteopaths And Chiropractors Specialists:
May be able to help with short-term pain relief, but it's not recommended that you use these treatments in the long term. It’s important to be able to manage the condition yourself.

See A Physiotherapist:
Physiotherapists use a wide variety of treatments for pain. They also help with posture. For instance, if you have a painful condition, you may lean away from the site of the pain (for example, using a stick or crutch). The longer you lean away, the more difficult it is to get upright again. This can put pressure on the other side of your body and cause problems there. It’s important to use your muscles rather than relying on collars, braces, corsets, tubigrips and wrist splints.
You need a referral from your GP to see a physiotherapist. Physiotherapists are often based in hospitals, but some are available in GP surgeries.


Occupational Therapy Occupational Therapists (OTs):
These are specialists who work with people with long-term pain and give expert advice on how to carry out day-to-day activities in spite of pain. They can assess your home to identify whether devices such as stair rails could help you lead an independent life. They can also advise you on how to get back to work gradually. They can produce a 'graded return-to-work' plan for you and liaise with employers.

Work

It's important to try to stay in work. Research shows that people become less active and more depressed when they don't work. This, in turn, leads people to take even more time off. If your employer is not sympathetic you may need a letter from your GP explaining your condition.
If you've been off work, you could go back to work gradually. This is called a 'graded return'. You may start with one day a week and gradually increase the time you spend at work.
When you do go back to work, take care not to overdo it. Change your position at regular intervals and take proper breaks.

Go On A Course

The Expert Patients Programme is a six-week course for people with chronic or long-term health conditions. You'll work with health trainers who themselves have long-term health conditions. They will help you relax, develop new life goals and work on ways of building up your stamina. Together with the tutors you will develop a plan to help you live with your pain.

When To See Your Doctor

Back pain: When To See Your Doctor

Many people with back pain never need to see their doctor. But you should feel able to call or visit your GP if you're worried about your back or feel unable to cope with the pain. As a general rule, people with back pain are advised to contact their doctor if the pain is no better after about a week.

You should certainly see your GP as soon as possible if you have any of these symptoms:

• Difficulty passing urine, or if you are passing blood
• Numbness around the back passage or genitals
• Numbness, pins and needles or weakness in the legs or arms
• Pain running down one or both legs
• Unsteadiness when standing

These are associated with uncommon conditions, but ones that need treatment immediately.

What can Your Doctor Do ?

What doctors can do for back pain

There's no quick fix for most back pain and your doctor is unlikely to be able to 'cure' you. However, they will be able to:

• Check you don't have a serious condition
• Discuss your posture and activity level
• If needed, help with a weight-loss programme
• Prescribe another type of painkiller
• Refer you to other health practitioners who can help
• Your doctor will probably give you a physical examination and ask you about your back pain.

Here are some probable questions your GP will ask. Think them through to make the most of your medical examination:

• When did your back pain start?
• What were you doing when it started?
• Have you had any back problems in the past?
• Where is your pain?
• What sort of pain is it - dull, piercing or shooting?
• Does it stay in the same place?
• What makes the pain better, or worse?
• Do you have any other symptoms, in your back or elsewhere?
• What does your back pain stop you doing?
• What have you been doing which might have contributed to giving yourself a bad back?
• What can you do in the future to try and keep your back healthy in the long term?
• If you're not happy with your doctor's diagnosis or if your symptoms keep coming back, go back to your GP or ask another health expert for their opinion.

Which Painkiller?

The type of drugs that you need to treat your pain depend on what type of pain you have.

The type of drugs that you need to treat your pain depend on what type of pain you have.
Dr Alf Collins, a consultant in pain management at Musgrove Park Hospital, Taunton, says everybody who has pain should consider taking painkillers. But different painkillers work better for different types of pain.

For pain associated with inflammation, such as acute back pain or headaches, paracetamol and anti-inflammatory medicines work best.
If the pain is caused by sensitive or damaged nerves, as is the case with shingles or sciatica, it is usually treated with tablets that are also used for epilepsy and depression. These tablets change the way the central nervous system works.
The aim of taking medication is to improve your quality of life. All painkillers have potential side effects, so you may need to weigh up the advantages of taking them against the disadvantages.
Paracetamol, anti-inflammatories and aspirin

Paracetamol: 

Paracetamol is used to treat headaches and most non-nerve pains. Two tablets of paracetamol up to four times a day is a safe dose for adults. Side effects are not common and this dose can be taken regularly for long periods.
Overdosing on paracetamol can cause serious side effects. If the pain is severe, do not increase the dose.
If the pain lasts for more than three days, see your GP.

Anti-inflammatories:

Ibuprofen, diclofenac and naproxen seem to work better when there is clear evidence of an inflammatory cause, for example arthritis or an injury.
They should not be used for a long period unless you have inflammation. When taken for long periods there's an increased risk of stomach upset, including bleeding, and kidney and heart problems. Don't take more than the recommended dose as this will increase the risk of serious side effects.

Aspirin:

Aspirin produces the same type of side effects as other anti-inflammatories, but is not as effective as a painkiller, which means it is not usually prescribed for pain. It is dangerous for children under 12.

Codeine And Other Medium-Strength Painkillers:

Codeine doesn’t work very well on its own. It works better when combined with paracetamol in a single pill. You can buy co-codamol (paracetamol and low-dose codeine) over the counter. Higher dose codeine has to be prescribed.
Other medium-strength prescribed painkillers include tramadol (Zydol) and dihydrocodeine.
All these painkillers can cause dependency, which means that when you stop taking them you may feel unwell for a short period. If you need more and more of these drugs, contact your GP or other healthcare professional for advice.

Amitriptyline and Gabapentin:

Amitriptyline is a drug for depression and gabapentin is a drug for epilepsy. Each of these tablets can also be used to treat pain caused by nerve sensitivity or nerve damage, such as shingles, diabetes nerve pain and sciatica. You don’t have to have depression or epilepsy for these tablets to help nerve pain.
Amitriptyline and gabapentin both have to be prescribed by a GP. Side effects include drowsiness and dizziness.

Morphine:

Morphine and morphine-like drugs (for example, oxycodone, fentanyl and buprenorphine) are the strongest painkillers there are. Some come as a patch, but they all work in similar ways and should only be used for severe pain.
They will only be prescribed after consultation with your GP or a pain specialist. The dose and your response will be closely monitored. These drugs should only be used as part of a long-term plan to manage your pain.

Back Pain & Nutrition

Degenerative discs are a significant cause of lower back pain

Back pain and disc health 'linked' to lack of nutrients

Heavy lifting, twisting and bending can do damage to the discs in the back by reducing the flow of nutrients to the disc cells, a study says.

Disturbing the balance of nutrients in the discs can then lead to the onset of degenerative disease.

Writing in PLoS Computational Biology, Spanish experts say a normal level of physical activity helps cell nutrition.

Lower back pain, which is linked to degenerative spinal discs, could be caused by this lack of nutrients.

Previous research has shown that 80% of the active population suffers from low back pain at some point in their lives.

But little was known about the chain of events which changes normal, healthy ageing discs into degenerative discs.

Using computer models of the human disc in their study, a team of scientists from Barcelona's Institute for Bioengineering looked at the nutritional and mechanical effects of stress on the discs of the lower back.

By using the models, the researchers were able to see what happened when they changed disc height, cell density and made degenerative changes to the disc.

It would not have been possible to carry out this quality of research in a living person.

'Collapsed Sponge'

The results showed that external loads on the disc influenced the solute concentration - the amount of glucose and lactate present in the disc.

The cells need glucose but do not want too much lactate, an acid which hinders the nutrition process and can kick-start the degenerative process.

Dr Jerome Noailly, study author and expert in the biomechanics and mechanobiology group at the Institute, said the study showed that nutrients could be the key factor.

"If we know that lack of nutrition is involved in accelerating the degenerative process and the properties of a degenerative disc hinder nutrition, then this will increase cell death and the disc tissue will start to degenerate more and more.

"In order to bring back the function of the degenerated disc, we must address the nutrition problem.

"This means restoring the water content of the disc and the volume of the disc. A degenerated disc is like a collapsed sponge which needs to be restored to its normal size."

The research team says the findings could open up new areas of research in the field of disc regenerative medicine.

Dr Brian Hammond, chair of the charity BackCare, said: "We are what we eat and the spine is no exception. A balanced diet, adequate fluid intake and regular exercise are essential for a healthy back and neck.

"There is little doubt that poor diet, being immobile for long periods and bad habits like smoking contribute to spinal degeneration and the high incidence of back and neck pain in the UK."

Types Of Back Pain

Neck Pain

Neck pain refers to any pain experienced in the area from the base of the skull to the shoulders and can spread to your upper back or arms.

This can include feelings of stiffness or tightness, as well as sharp pain and, in severe cases, can reduce the movement of the neck and head. Neck pain can also cause tension headaches.

Most muscles in the body will relax completely when they are not being used, but the muscles in the neck are permanently tensed in order to support the head. Although most common in people over 50, neck pain can develop at any age as the result of excess strain on the neck. This could include slouching, sleeping in an awkward position or working at a computer for long periods of time without a break.

Neck pain can also develop as the result of an accident. Perhaps the best known is whiplash; an injury sustained as a result of the head being thrown forward and back in a car accident.

Neck pain is rarely the result of a serious injury and will often lessen after a few days. If you are suffering from neck pain, try to keep moving and maintain your normal routine as best you can. Over-the-counter painkillers may also help.


Upper And Middle Back Pain

The upper and middle back refers to the section of vertebrae, known as the thoracic vertebrae, which runs from the base of the neck to the bottom of your ribcage. This type of back pain is less common than neck or lower back pain as the bones in this area are not required to move and flex as much.

Like many other types of back pain, upper and middle back pain can range from aching and stiffness to a sharp or burning sensation. Pain in this area is often the result of pinched nerves in the spine by the ribs.

One cause of back pain in this area is poor posture. Try to keep your back as straight as possible and balance your weight evenly on both feet. When sitting, keep your shoulders rolled back and be sure to adopt suitable positions when driving, sitting or using computers.

For more advice on ways you can protect your back, see the 'preventing back pain' section of this guide.

Lower Back Pain

This is the commonest type of back pain with around 8 out of 10 people affected at some time in their lives. The lower back is defined as the area between the bottom of the ribcage and the top of the legs. Symptoms range from tension and stiffness to pain and soreness.

Most people's back pain is described as non-specific, meaning it is caused by structures in the back as opposed to rare conditions such as cancer or a fracture.

The back is a delicate area of muscles, nerves, bones and joints and is continuously working hard to support the weight of the upper body. Lower back pain is often triggered by everyday activities such as bending awkwardly, lifting incorrectly, standing for long periods of time, slouching when sitting and driving for long periods without taking breaks.

The 'preventing back pain' section of this guide has advice on guarding against these common causes of back pain and includes tips on lifting correctly, sitting properly, using computers and avoiding back pain caused by driving.

Buttocks And Legs (Sciatica)

Sciatica is pain caused by irritation or compression of the sciatic nerve. The sciatic nerve is the longest nerve in your body and runs from the back of your pelvis, through your buttocks, and all the way down both legs, ending at your feet.

When something compresses or irritates the sciatic nerve, it can cause a pain that radiates out from your lower back and travels down your leg to your calf. This can be mild to very painful.

The most common cause of sciatica is a slipped disc. This occurs when one of the discs that sit between and cushion the vertebrae is ruptured. Most cases of sciatica will pass without the need for treatment. A combination of the self-help measures described in this guide such as over-the-counter painkillers, exercise and hot or cold packs can usually relieve the symptoms.

For persistent sciatica, you may be advised to try a structured exercise programme under the supervision of a physiotherapist. In rare cases, surgery may be needed to control the symptoms.

Urgent (Red Flag Symptoms)

Most cases of back pain will usually get better without medical help. However, there are a number of warning signs, known as 'red flags', which may indicate that your back pain is serious.

These red flag signs include:

·         A high temperature (fever) of 38C (100F) or above
·         Unexplained weight loss
·         Constant back pain that does not ease after lying down or resting
·         Pain that travels to your chest or that is high up in your back
·         Pain down your legs and below the knees
·         A recent trauma or injury to your back
·         Loss of bladder control
·         Inability to pass urine
·         Loss of bowel control
·         Numbness around your genitals, buttocks or back passage

If you have any of the signs or symptoms listed above, contact your GP immediately. If this is not possible, you can telephone NHS Direct on 0845 4647.

You should also seek medical advice if you are having back pain and:

·         You are under 20 or over 55 years old
·         You have taken steroids for a few months
·         You misuse drugs
·         You have or have had cancer
·         You have a weakened immune system as a result of chemotherapy treatment or a medical condition such as HIV or AIDS

Also contact your GP if your symptoms fail to improve within three days or you have persistent pain that lasts longer than six weeks.

Preventing Back Pain

To avoid back pain, you must reduce excess stresses and strains on your back and ensure that your back is strong and supple.
If you have recurring bouts of back pain, the following advice may be useful:


Lose Any Excess Weight

You can use the body mass index (BMI) healthy weight calculator to find out whether you are a healthy weight for your height.
Wear flat shoes with cushioned soles, as these can reduce the stress on your back.
Avoid sudden movements or muscle strain.
Try to reduce any stress, anxiety and tension.

Posture

How you sit, stand and lie down can have an important effect on your back. The following tips should help you maintain a good posture.

Standing

Stand upright, with your head facing forward and your back straight. Balance your weight evenly on both feet and keep your legs straight.

Sitting

You should be able sit upright with support in the small of your back. Your knees and hips should be level and your feet should be flat on the floor (use a footstool if necessary). Some people find it useful to use a small cushion or rolled-up towel to support the small of the back.

If you use a keyboard, make sure that your forearms are horizontal and your elbows are at right angles.

Driving

Make sure that your lower back is properly supported. Correctly positioning your wing mirrors will prevent you from having to twist around. Foot controls should be squarely in front of your feet. If driving long distances, take regular breaks so that you can stretch your legs.

Sleeping

Your mattress should be firm enough to support your body while supporting the weight of your shoulders and buttocks, keeping your spine straight. If your mattress is too soft, place a firm board – ideally 2cm thick – on top of the base of your bed and under the mattress. Support your head with a pillow, but make sure that your neck is not forced up at a steep angle.

Exercise

Exercise is both an excellent way of preventing back pain and reducing any back pain you might have. However, if you have chronic back pain (back pain that has lasted more than three months), consult your GP before starting any exercise programme.
Exercises, such as walking or swimming, strengthen the muscles that support your back without putting any strain on it or subjecting it to a sudden jolt.
Activities such as yoga or pilates can improve the flexibility and the strength of your back muscles. It is important that you carry out these activities under the guidance of a properly qualified instructor.
There are also a number of simple exercises you can do in your own home to help prevent or relieve back pain.

Wall Slides: stand with your back against a wall with your feet shoulder-width apart. Slide down into a crouch so that your knees are bent to about 90 degrees. Count to five, then slide back up the wall. Repeat five times.

Leg Raises: lie flat on your back on the floor. Lift each heel in turn just off the floor while keeping your legs straight. Repeat five times.

Bottom Lifts: lie flat on your back on the floor. Bend your knees so that your feet are flat on the floor. Then lift your bottom in the air by tightening your stomach muscles while keeping your back straight. Repeat five times.

At first, do these exercises once or twice a day, then gradually increase to six times a day, as your back allows.
These exercises are also useful for 'warming up' your back. Many people injure their back when doing everyday chores at home or work, such as lifting, gardening or using a vacuum cleaner. 'Warming up' your back before you start these chores can help to prevent injury.

Read Here for more information and advice about Exercises for back pain.


Lifting And Handling

One of the biggest causes of back injury, especially at work, is lifting or handling objects incorrectly. Learning and following the correct method for lifting and handling objects can help to prevent back pain.
Think before you lift: can you manage the lift? Are there any handling aids you can use? Where is the load going?

Start In A Good Position: your feet should be apart, with one leg slightly forward to maintain balance. When lifting, let your legs take the strain – bend your back, knees and hips slightly, but do not stoop or squat.
Tighten your stomach muscles to pull your pelvis in.
Do not straighten your legs before lifting as you may strain your back on the way up.

Keep the load close to your waist: keep the load as close to your body for as long as possible with the heaviest end nearest to you.

Avoid twisting your back or leaning sideways, especially when your back is bent. Your shoulders should be level and facing in the same direction as your hips. Turning by moving your feet is better than lifting and twisting at the same time.

Keep Your Head Up: once you have the load secure, look ahead, not down at the load.
Know your limits: there is a big difference between what you can lift and what you can safely lift. If in doubt, get help.

Push Rather Than Pull: if you have to move a heavy object across the floor, it is better to push it rather than pull it.

Distribute The Weight Evenly: if you are carrying shopping bags or luggage, try to distribute the weight evenly on both sides of your body.

Lifting Safely

Think Before You Lift!

One of the biggest causes of back injury, especially at work, is lifting or handling objects incorrectly. Learning and following the correct method for lifting and handling objects can help to prevent back pain.
Here are some key points to lift safely:

• Think before you lift.
• Start in a good position.
• Keep the load close to your waist.
• Keep your back as straight as possible.
• Avoid twisting your back or leaning sideways.
• Keep your head up.
• Know your limits.
• Push heavy objects, don't pull them.
• Distribute the weight evenly.

Check out these safe lifting and handling tips, recommended by the Health and Safety Executive.

Think before you lift 

Plan the lift. Where is the load going to be placed? Use appropriate handling aids where possible. Will help be needed with the load? Remove obstructions, such as discarded wrapping materials. For long lifts, such as from floor to shoulder height, consider resting the load mid-way on a table or bench to change grip.

Keep the load close to the waist

Keep the load close to the waist for as long as possible while lifting. The distance of the load from the spine at waist height is an important factor in the overall load on the spine and back muscles. Keep the heaviest side of the load next to the body. If closely approaching the load isn't possible, try to slide it towards the body before trying to lift it.

Adopt a stable position

Your feet should be apart with one leg slightly forward to maintain balance (alongside the load if it's on the ground). Be prepared to move your feet during the lift in order to maintain a stable posture. Wearing over-tight clothing or unsuitable footwear, such as heels or flip flops, may make this difficult.

Ensure a good hold on the load

Where possible, hug the load close to the body. This may be a better option than gripping it tightly with the hands only.

Don't bend you back

A slight bending of the back, hips and knees at the start of the lift is preferable to either fully flexing the back (stooping) or fully flexing the hips and knees, i.e. fully squatting.

Don’t flex the back any further while lifting. 

This can happen if the legs begin to straighten before starting to raise the load.

Don't twist

Avoid twisting the back or leaning sideways especially while the back is bent. Keep your shoulders level and facing the same direction as the hips. Turning by moving your feet is better than twisting and lifting at the same time.

Keep your head up 

Keep your head up when handling the load. Look ahead, not down at the load once it has been held securely.

Move smoothly 

Don't jerk or snatch the load as this can make it harder to keep control and can increase the risk of injury.

Know your limits

Don’t lift or handle more than you can easily manage. There's a difference between what people can lift and what they can safely lift. If you're in doubt, seek advice or get help.

Lower down, then adjust

Put the load down and then adjust. If you need to position the load precisely, put it down first, then slide it into the desired position.

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Evidence For Acupuncture

Evidence For Its Effectiveness 

There is some scientific evidence that acupuncture is effective for a small number of health conditions. However, for the majority of conditions for which acupuncture is used, the scientific evidence is inconclusive or there has been no attempt to collect good-quality evidence. For a small number of conditions, there is evidence that acupuncture does not work.
More research is needed into the effectiveness of acupuncture on a wide range of conditions.
It is important to remember that when we use a treatment and feel better, this can be because of a phenomenon called the placebo effect and not because of the treatment itself.
When scientists gather evidence on the effectiveness of a treatment, they take the placebo effect into account. For more information, watch a video about the placebo effect.

Positive Evidence

• There is reasonably good evidence that acupuncture is an effective treatment for:
• Chronic back pain
• Dental pain
• Pain and discomfort during gastrointestinal endoscopy
• Headache
• Nausea and vomiting after an operation
• Pain and discomfort during oocyte retrieval (a procedure used during IVF)
• Osteoarthritis of the knee

Scientific trials conducted to investigate the effect of acupuncture on these conditions found that acupuncture had a beneficial effect.
However, because of disagreements over the way acupuncture trials should be carried out and over what their results mean, this evidence does not allow us to draw definite conclusions.
Some scientists believe that good evidence exists only for nausea and vomiting after an operation. Others think that there is currently not enough evidence to show that acupuncture works for any condition.
More research is needed to investigate whether acupuncture works for these conditions.

Negative Evidence

There is some evidence that acupuncture does not work for:

• Rheumatoid arthritis
• Stopping smoking
• Losing weight

This means that when scientific trials were conducted to see if acupuncture helped patients in these cases, they found that the treatment had no effect.
As with the positive evidence on acupuncture, this evidence does not allow us to draw definite conclusions. More research is needed into the effectiveness of acupuncture for these conditions.
Inconclusive or no evidence

For most conditions against which acupuncture is used, we do not have enough good-quality evidence on the effectiveness of acupuncture.
More research is needed before we can draw conclusions on whether acupuncture is effective for the following conditions:

• Addictions
• Asthma
• Chronic pain
• Depression
• Insomnia
• Neck pain
• Sciatica
• Shoulder pain
• Stroke
• Tinnitus

Acupuncture: Is It For You?

Acupuncture is a form of ancient Chinese medicine in which fine needles are inserted into the skin at certain points on the body.
It is a complementary or alternative medicine (CAM). This means that acupuncture is different in important ways from treatments that are part of conventional western medicine. Unlike conventional treatments, the use of acupuncture is not always based on scientific evidence.

Theory

Acupuncture is based on the belief that an energy, or 'life force', flows through the body in channels called meridians. This life force is known as Qi (pronounced 'chee'). Practitioners who adhere to traditional beliefs about acupuncture believe that when Qi cannot flow freely through the body, this can cause illness. They also believe that acupuncture can restore the flow of Qi, and so restore health.

Uses

Practitioners – called acupuncturists – use acupuncture to treat a wide range of health conditions. It is often used to treat pain conditions such as headache, lower back pain and dental pain, but is also commonly used against conditions ranging from infertility to anxiety and asthma. To learn more, see Common uses of acupuncture.
The availability of acupuncture on the NHS is limited. Most acupuncture patients pay for private treatment.

Does it work?

There is some evidence that acupuncture works for a small number of conditions, including migraine and post-operative nausea. However, there is little or no scientific evidence that acupuncture works for many of the conditions for which it is often used. More scientific research is needed to establish whether acupuncture is effective against these and other conditions.
There is no scientific evidence for the existence of Qi or meridians. Some scientists and acupuncturists believe that acupuncture may stimulate nerves and muscle tissue, and that this may be responsible for the beneficial effects that have been observed in some scientific trials. More research is needed before acupuncture’s method of action is fully understood.
For more information, see Evidence for acupuncture. If you choose to have acupuncture, make sure that your acupuncturist is fully qualified and practises the treatment under safe and hygienic conditions.
Currently, the National Institute for Health and Clinical Excellence (NICE) recommends acupuncture as a treatment option only for lower back pain.

Back Pain At Work

Back pain is the second most common cause of long-term sickness in the UK after stress.
About 9.3 million working days were lost due to work-related back pain and other musculoskeletal disorders in 2008/09.
The most common causes of back pain are strained muscles or ligaments, wear and tear, bad posture and stress.
Most of us will have back pain at some point in our lives. Although painful, back pain isn't serious in most cases. The pain generally lasts from a few days to a few weeks. It usually clears up after about six weeks.

Treating back pain

In general, the best treatment is to stay active and, if necessary, use over-the-counter painkillers. You may feel like going to bed, but this won’t help and could make it worse.
The longer you're immobile, the weaker your back muscles will become, and the more they will hurt in the long term.
The best ways to deal with pain and help your back to recover are to maintain your mobility, based on your usual activities, and return to work as soon as possible.
Any exercise that strengthens your legs, back and stomach will help to keep your back healthy. Read exercises for back pain for more information.

At your desk

Sitting badly in front of a computer for hours on end is storing up trouble. The body can tolerate being in one position for only a short period of time before you feel the need to adjust.
Workstation factors that can affect your back include:

• seating posture
• computer screen position
• chair height
• keyboard position
• mouse position
• desk equipment layout

If you work in an office and use a computer, you can avoid injury by sitting in the right position and arranging your desk correctly. Get tips on how to sit correctly.
If you're not sure about your seating position and workstation, ask your manager to arrange a workplace assessment for you.
Good posture when sitting at a desk can help prevent repetitive strain injury (RSI), which is a cause of back pain. Sit up straight and make sure that your lower back is supported.

Adjusting your chair

By law, workstation chairs must be stable. The standard office chair has five legs in a star shape.
The seat height must be adjustable, and the back rest must be adjustable in height and tilt. Ideally, the back rest should move independently of the seat to allow for a more comfortable position.
When you’re sitting, your thighs should be at right-angles to your body or sloping slightly down.
If your chair is properly adjusted, your feet should be firmly on the floor, but if it’s more comfortable, use a footrest. The basic rule is to plant your feet on the floor and support your back.


Take regular breaks

Don’t sit in the same position for long periods. Make sure you change your posture as often as is practicable.
Frequent short breaks are better for your back than fewer long ones. It gives the muscles a chance to relax while others take the strain. This can prevent you from becoming stiff and tense.
Most jobs provide opportunities to take a break from the screen, e.g. getting a drink, going for some fresh air, filing or photocopying.

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Sit Correctly

If you work in an office and use a computer, you can avoid injury by sitting in the right position and arranging your desk correctly. Follow these tips:

Support your back

Avoid back pain by adjusting your chair so that your lower back is properly supported. A correctly adjusted chair will reduce the strain on your back. Get one that is easily adjustable so that you can change the height, back position and tilt. Have your knees level with your hips. You may need a footrest for this.


Adjust your chair

Adjust your chair height so that you can use the keyboard with your wrists and forearms straight and level with the floor. This can help prevent repetitive strain injuries. Your elbows should be by the side of your body, so that the arm forms an L-shape at the elbow joint.

Rest your feet on floor

Your feet should be flat on the floor. If they’re not, ask if you can have a footrest, which lets you rest your feet at a level that’s comfortable. Don't cross your legs, as this can cut off circulation and cause hip problems.


Place your screen at eye level

Your screen should be directly in front of you. A good guide is to place the monitor about an arm's length away, with the top of the screen roughly at eye level. To achieve this you may need to get a stand for your monitor. If the screen is too high or too low, you'll have to bend your neck, which can be uncomfortable.

Using the keyboard

Place your keyboard in front of you when typing. Leave a gap of about four to six inches (100-150mm) at the front of the desk to rest your wrists between bouts of typing. Your wrists should be straight when using a keyboard. Keep your elbows vertical under your shoulder and right by your side. Some people like to use a wrist rest to keep their wrists straight and at the same level as the keys.

Keep your mouse close

Position and use the mouse as close to you as possible. A mouse mat with a wrist pad may help to keep your wrist straight and avoid awkward bending. If you are not using your keyboard, push it to one side if using the mouse a lot.

Avoid screen reflection

Your screen should be as glare-free as possible. If there’s glare on your screen, hold a mirror in front of it to identify the cause. Position the monitor to avoid reflection from overhead lighting and sunlight. If necessary, pull blinds across the windows and replace ceiling lighting with table lights. Adjusting the screen's brightness or contrast can make it much easier to use.

Working with spectacles

People with bifocal spectacles may find them less than ideal for computer work. It's important to be able to see the screen easily without having to raise or lower your head. If you can’t work comfortably with bifocals, you may need a different type of spectacles. Consult your optician if in doubt.

Make objects accessible

Position frequently used objects, such as your telephone or stapler, within easy reach. Avoid repeatedly stretching or twisting to reach things.

Avoid phone strain

If you spend a lot of time on the phone, try exchanging your handset for a headset. Repeatedly cradling the phone between your ear and shoulder can strain the muscles in your neck.

Stay Active

Stay Active!

The best way to deal with back pain is to stay active and continue doing regular exercise.

“The advice 20 years ago was to rest, but research has shown that inactivity only makes things worse,” says Dries Hettinga of BackCare, a charity that offers support and information to people with back pain.
“When you’re in pain you may want to stay in bed and not move around, but that results in further [loss of mobility] and will only prolong the pain.”
Staying active means continuing with regular day-to-day activities to avoid becoming sedentary. Examples include walking to the shops rather than taking the car, getting off the bus one stop early, gardening and taking the dog for a walk.
If you experience moderate pain, take painkillers that are available over the counter from your pharmacist or supermarket. Your pharmacist or GP can advise you on how to use your medication effectively.

Exercise Programme

In addition to maintaining an active lifestyle, try to exercise. You can do any activity that gives your body a good workout.
“It’s important to pick an exercise you enjoy,” says Hettinga. “If you do something you enjoy, you’re more likely to stick with it. There’s no quick fix for back pain so you need to work at it.”
Ideally, your choice of activities should involve elements of endurance, strength and flexibility. Examples include walking, running or jogging, cycling, dancing, swimming, hydrotherapy (exercising in water) and aquarobics.
Consider a variety of exercises as part of a weekly exercise programme, which could include yoga, t’ai chi, working out in a gym and sport in general.
Hettinga says exercise programmes are most effective if performed regularly and over prolonged periods of time.
Aim for at least three to five sessions a week (approximately 30 minutes each session). You may want to build this up over a number of weeks.
Hettinga says an individually designed exercise programme gives the best results. A physiotherapist or exercise professional can help you with this.

Manual Therapy

Hettinga suggests combining an exercise programme with a course of manual therapy, especially when the pain is persistent. Manual therapy is provided by chiropractors, osteopaths and physiotherapists.
“Evidence suggests manual therapies can be effective. Your back is examined to see if any joints need to be freed up.
"They can do it with a gentle massage, mobilisation or manipulation. It’s especially helpful if your back is stiff and flexibility is an issue," she says.
Manual therapists are also qualified to advise you on the type of exercises that will be most effective at dealing with your type of back pain.
“You should see improvements after a few weeks,” says Hettinga. “If the pain hasn’t disappeared after a few weeks of treatment, seek further medical advice to explore alternatives.
"There is always something that can be done about back pain, but it requires some work and dedication from you.”

Nick"I can not stress enough the benefit of keeping active when you have back problems,I mention this in various post though out this site,not because I have nothing else to say,but,because it's so important.Laying down can be an excellent way of getting relief from the symptoms of your pain problems ,and indeed I do this myself,(I find laying on my back with my feet shoulder width apart and a pillow supporting the back of my neck/head gives me almost total relief) but only as a way of relaxing.I suppose in some respects I'm fortunate, being on my feet all day and walking as far as I do as part of my job, I don't have to make any special effort to keep moving,but walking is just a part of my back care regime,I stretch, incorporating a few simple T'ai Chi moves,and as I've already mentioned I use the excellent Bodi Tek BackMagic"

Slipped Disc

A slipped disc, also called a prolapsed or herniated disc, occurs when one of the discs of the spine is ruptured (splits) and the gel inside leaks out. This causes back pain and can also cause pain in other areas of the body.

The spine 

The spine is made up of 24 individual bones called vertebrae, which are stacked on top of each other. Discs are the protective, circular pads of cartilage (connective tissue) that lie in between the vertebrae. The discs are responsible for cushioning the vertebrae when jumping or running.
The spinal cord is a collection of nerve fibres that are attached to the brain and are protected by the spine. Nerve fibres from the spinal cord pass between the vertebrae as they take and receive messages to and from different parts of the body.

A slipped disc

The discs are made from a tough, fibrous case, which contains a softer, gel-like substance. A slipped disc occurs when the outer part of the disc ruptures (splits), allowing the gel inside to bulge and protrude outwards between the vertebrae.
The damaged disc can put pressure on the whole spinal cord or on a single nerve fibre. This means that a slipped disc can cause pain both in the area of the protruding disc and in any part of the body that is controlled by the nerve that the disc is pressing on.

How common is a slipped disc?

Slipped discs are most common in people between the ages of 30 and 50. The condition affects twice as many men as women.
A slipped disc occurs most frequently in the lower back, but any disc can rupture, including those in the upper back and neck. Around one-third of adults in the UK have lower back pain, and a slipped disc is responsible in less than 1 in 20 cases.

Outlook

It can take around four to six weeks to recover from a slipped disc. In most cases, treatment involves a combination of physical therapy, such as exercise and massage, and medication to relieve the pain.
In severe cases, or if the pain continues for longer than six weeks, surgery may be considered. A number of different procedures can release the compressed nerve and remove part of the disc. The success rate for surgery on the lumber (lower) spine is around 60-90%.

Back Magic ?

The Bodi-Tek BackMagic

The BackMagic is specifically designed to relieve back pain due to tight muscles, the loss of lumber curve and poor spinal alignment. Targeting the lumbar region of the lower back the BackMagic is an easy to use solution for spinal tightness and tension.

We all spend way too much time sitting, which negatively alters our posture by flattening our lower back and neck curves.
This inevitably causes stiffness and tightness of the postural muscles that are attached to our spine.  The BackMagic is an effective and portable device that can easily help to alleviate this universal problem.

Use the BackMagic twice a day for only 5 minutes and your spine will become more flexible and your posture will totally transform. You will be able to stand taller and look and feel better in just 10 minutes a day. If in any doubt read the reviews which are everywhere for this simply but effective problem solver.

Health Tip:


If you have a recognised back or neck condition including any Spondylosis, Osteoporosis, Severe Arthritis, Spondylolisthesis, Spinal Lesions/Tumours, and Acute Fractures, consult your doctor before use.

Part of your daily routine


Before using the BackMagic read the user guide to maximise the benefits.

Perform a five-minute stretch per session in your desired position. Two sessions a day are recommended, although you may enjoy using the BackMagic even three times a day.  Pay special attention to your daily progress. Individual results may vary. Some users experience immediate relief and noticeable benefits, while others may take several weeks.

Start by using the BackMagic for 1 minute twice a day. Even with this minimum amount of use you should expect to feel the affects as your body adjusts. As your flexibility and posture improve you may want to advance to Level 2. Progression to Level 3 should only be considered if you are high flexible. i.e. you already do  yoga, pilates, gymnastics or athletics.

Handy Tip:


Relax! One of the keys to a good tension relieving stretch is relaxation. Take a deep breath, exhale gently, and let your body weight work together with gravity. You will achieve a greater stretch and arrive at a more relaxed state sooner.

How to use

The BackMagic was designed to make your life more enjoyable through better back health. Use the BackMagic to stretch muscles and relieve back pain due to tight muscles, excessive flexion, and poor spinal alignment. Incorporate it into your daily routine to achieve maximum results. The user guide goes into more detail on the various exercises and routines.

Nick "This has to be the single most useful item that I have bought in my quest for relieving my lower backache,everyone is different and not everyone's back will respond in the same positive way,all I can say is that it's worked form me.5 minutes in the morning before I leave for work and then 5 minutes in the evening before bed, with the Back Magic set at the lowest setting,with my arms by my sides,palms face down and with my knees up with the soles of my feet flat on the floor,when the 5 minutes is up, I found it easier to roll over onto my side and lay still for 30 seconds or so and then slowly sit up and then stand up,slowly."



Bodi-Tek Back Magic Available HERE

Stop Sciatic Pain In 3 Minutes!

As I said on the About Me page I have in addition to lower back pain,also suffered from a sciatica like condition called piriformis syndrome and if you are also suffering from sciatica or piriformis syndrome don't need me to tell you how bloody awful it is.
It was while researching the causes and possible cures for this painful condition, that I can across various videos posted on youtube,all claiming to have the cure.
Well as desperate as I was I gave one or two of them ago,most are actually a variation on a theme,basically you need to perform a very simple yet extremely effective stretch,below is the video that I used,I fully understand that you might find it difficult to get down on the floor,but if you take your time and move slowly I promise you it will be worth it.