2 years ago, I did my back in. Ironic, right, given that I co-own a studio where we help people reduce back pain?
It happened because my core weakened after having babies and I stopped doing enough strength work to protect myself over a very busy few months in my life. In my case, I was very lucky as I’m surrounded by expert back-fixers so was back on my feet (literally) in no time and now am very strict with my core work.
It made me appreciate the pain – no pun intended – of your back going though. From having to ease myself out of bed and taking about 2 minutes to actually get up, to not being able to put my socks and shoes on myself – my kids LOVED me for that.
If it happens to you and you get struck down with back pain – however severe – there are several things you can do to help yourself:
1. Take a warm bath
Or use a hot water bottle on the affected area. The warmth will help your muscles relax and ease any spasms you may be experiencing. Try to avoid icing your back as you’ll find that you tense up against the chill which may make the spasms worse.
2. Move.
Take it easy if you’re really locked up but try to avoid extended periods of inactivity. Moving helps lubricate the joints and promote circulation to the area, which brings with it all the nutrients your body needs to heal. I found gentle walks worked wonders for loosening my back off.
3. Get a massage.
In the same way that moving increases circulation, massage can do the same. Plus, you get the added benefits of relaxing the muscles. And it feels nice
4. Avoid lifting and movements which hurt it.
This kind of goes without saying but take it easy and don’t overwork your back. Know your limits and listen to your body. Especially avoid movements where you’re bending and twisting at the same time under load.
5. Start some gentle core exercise.
Depending on the severity of your pain, this could be as simple as engaging your core muscles when you lift the kettle or open a door, to going to a Pilates class or doing some core exercises at the gym (or at home)
If you do start an exercise class though, remember point 4 above. Let the instructor know you have a back issue and they can help you with alternative exercises if any feel uncomfortable and never push yourself beyond your limits.
If you would like a massage, we offer 30-minute, 45-minute and hour-long sports massages in our studio, just email, call (0117 9299555) or visit us to book an appointment!
Not just for sadists (if you’ve used one, you’ll know what I mean), our cylindrical, sometimes knobbly little friends which you find in the stretching area of the gym are fast becoming a firm favourite of ours.
We first came across them at a fitness convention way back in 2013 when we were subject to quite possibly one of the best core workouts we’ve ever done – you know the type when you’re afraid to cough, sneeze or err, get up out of bed.
Never ones to get sucked in by a sales pitch (okay, okay. It was 7pm on a Sunday night after a VERY intense 3 days of exercise and heavy learning. We were so exhausted we’d have bought anything – they certainly knew how to time it right) we headed home with our new toy under our arms.
Fast forward 5 years and what we thought might fall into the ‘fitness fad’ hole, along with slender tone belts and ab cradles (remember them?) are well and truly here to stay and we for one, couldn’t be happier. This is one bandwagon we were more than happy to jump on.
Here are our 3 reasons why we won’t be rolling off ours any time soon…
1. You can iron out your knots
By rolling and applying pressure to your muscles and fascia (connective tissue), you can simulate the same effect as a deep tissue massage.
If you’re feeling tight, or have niggles or ‘knots’, the pressure helps to release trigger points and break down any knots or tightness you feel.
2. It can help strengthen your core
Anything which makes you unstable will fire up your core muscles and get them working. What better way to add instability than putting your feet/body/arms on a giant rolling pin?
There are loads of things you can do to combine the muscle rolling (above) with core work, so you get more bang for your buck. For starters, take a look at this page which has 5 great moves to get you going.
3. It can get you fixed faster
By applying pressure to damaged tissues, you will boost your blood flow and circulation to the tissues. As your blood carries all the goodies your body needs to recover (oxygen, nutrients) you will flood it with goodness.
Another significant effect of increased circulation is the removal of the harmful stuff. Think of flushing out toxins and lactic acid, the latter being the stuff which causes the pain the next day, so the better you roll, the less sore you’ll feel afterwards. You’re welcome.
Oh, and a bonus fourth thing – it’s portable and (after a small initial investment, they’re not expensive) free! If you buy your own you can use it anywhere, any time.
So, there you have it. Now that you also love foam rollers, why not get one of your own? We have plenty in stock and much more equipment (and even clothes) for you to choose from!
There’s a bit of a buzz word going around at the moment – ‘Future Proof’. Basically, it means something which can still be used in the future, so lots of people talk about upskilling and future-proofing their career, or future-proofing their business to increase its longevity.
But can we future-proof our greatest asset – our health?
Well, exercise – specifically strength training – can certainly help ward off many conditions which tend to make an unwelcome appearance as we age.
1. Weak bones
When we’re young, our cells break down bone tissue and regenerate new. This process slows as we get older, and we lose bone faster than new bone is created. As a result, bones become weaker, less dense and more brittle, leading to an increased risk of breakages and vulnerability to conditions such as osteoporosis and arthritis.
We reach peak bone density around the age of 30. This means that throughout our 20’s and early 30’s, we can capitalise on our bones being rebuilt and bank some bone density to help protect us later in life.
Do this by performing a regular weight-bearing exercise. Think jogging, lifting weights (particularly squats, lunges and overhead moves) and brisk walking.
2. Muscle Loss
Most of us reach peak muscle mass around our late 30s/early 40s. After this, we can lose as much as 3-5% of muscle mass every decade.
This means that not only do we lose strength, but our metabolism drops, and we may gain weight more quickly. By exercising regularly, particularly strength training, we can protect against muscle loss and help maintain our strength and muscle mass as the decades advance.
3. Back Pain
People over the age of 60 are more likely to experience back pain related to the degeneration of the joints in the spine, and the discs in between the vertebrae. Arthritis and spinal stenosis are the 2 most common causes of back pain in older adults.
Prevent your back from ageing by keeping your back strong. Exercise like Pilates and yoga are fantastic for core-strengthening. General aerobic exercise such as swimming, cycling and walking also helps keep the joints healthy.
As well as exercise, good nutrition can help keep the discs healthy, keeping them hydrated and providing them with the nutrients they need. By maintaining a healthy, well-balanced diet and not smoking, you can protect your discs against damage as you get older.
Studies show that following a back injury, 70% of people will significantly improve after 2 weeks, and 90% to 95% of people will recover within 2-3 months.
During this ‘acute’ phase, the focus should be on staying as comfortable as possible whilst the body’s natural healing process takes place. Passive treatments such as massage, manipulation (where appropriate), painkillers and heat can all help at this stage. It’s also important to be aware of posture, how to protect your back from further injury, and finding comfortable positions to ease the pain.
Staying active and avoiding excessive rest during the acute phase is also important to avoid rapid deconditioning of the back muscles.
The pain experienced by the 5%-10% who do not recover within this time is classified as chronic. Evidence shows that deconditioning because of pain and reduced activity in people who have chronic back pain can result in weakened muscles of the low back and spine.
It is possible for the body to be strong everywhere except the back. The back can only be strengthened when the lumbar spine is moving against resistance. Typically, if you have back pain, you will (unknowingly) change your body mechanics to protect your back, substituting pelvic motion for lumbar motion.
Pelvic Motion vs Lumbar Motion
When we extend our trunk (go from a bending forwards position to leaning back), the muscles of the hamstrings and buttocks work to rotate the pelvis through the initial 110 degrees – as the spine remains fixed – with little activation from the lumbar muscles (fig.1). During the remaining 72 degrees of movement, the muscles of the low back take over to extend the spine.
When the lumbar spine is exercised in isolation, however (fig.2), with the pelvis fixed, it is the muscles of the low back (the lumbar extensors) which are working to extend the spine.
(Fig.1.) In a normal motion, as we extend, the leg muscles move the pelvis through the initial range of movement, with the lumbar muscles only taking over to extend the spine towards the end of the range.
(Fig.2.) In an isolated lumbar motion, the lumbar extensor muscles extend the spine, and the pelvis is fixed
A study at the University of Florida tested 3 groups of volunteers over 12 weeks; one group (the control group) did no exercise, the second performed standard back exercises, and the other group exercised using equipment which isolates the lumbar muscles by stabilising the pelvis.
At the end of the 12 weeks, there was no significant difference in the strength of the low-back muscles between the control group and the group who performed standard back exercises. The group who exercised with the pelvis stabilised, however, averaged a 120% increase in the strength of the low back muscles at full extension.
To exercise and strengthen the lumbar muscles, we need, therefore, to stabilise the pelvis and isolate the low back muscles.
The MedX Lumbar Extension machine we use for our programmes was developed to restore strength, flexibility and endurance of the low back, to reduce pain within 12 weeks and enable people to return to full function without the re-occurrence of pain.
The equipment has been designed to isolate the muscles of the low back through stabilising the pelvis and providing controlled training of the lumbar muscles through a set pain-free range of motion (fig.3)
(fig.3)
Through performing progressive resistance exercise to strengthen the low back muscles, you can achieve a significant reduction in pain, return to full function and get back to doing the things you love in 12-18 weeks. Once full function is restored, a simple at-home programme can be followed to maintain strength in the low back and protect against further attacks.
Sources:
- A rational approach to the treatment of low back pain: Nelson B
- A new clinical model for the treatment of low back pain: Waddell G
- Helping your patients avoid low back pain: Frymoyer JW
- Recent advances in the treatment of low back pain: Nachemson A
- The natural course of low back pain: Nachemson A
Our body is designed to move. Sitting down all day can have a detrimental effect on your back, neck and muscles.
Unfortunately, though – as desk-workers will testify – sometimes circumstances dictate how much you sit during the day and it’s not always possible to spend the day on the move.
There are some simple strategies you can put in place which, if you need to spend a large part of your day seated, can help alleviate the onset of posture-related pain.
1. Move
Sitting puts more pressure on your spine than standing. This leads to compression of your discs, a reduction in their absorption of nutrients and an increased risk of herniation (or ‘slipped’ discs)
Studies show that adjusting your position just every 15-30 minutes can prevent changes to your discs and the amount of time you spend seated uninterrupted is just as important as the total number of hours seated in a day when it comes to increasing your risk of back pain.
Getting up and moving every half an hour will help reduce your risk of back pain by:
The movement in your spine keeping your discs healthy
Activating your core muscles, which lay dormant in a seated position, and weaken over time. This leaves your spine less supported and more vulnerable to pain and injury
Lessening the risk of prolonged contractions of the muscles (when you maintain an unnatural position) which can pinch your nerves
2. Stretch
In a seated position, your psoas (at the front of your hips, left) and hamstring (at the back of your thighs, right) muscles are in a shortened state for a prolonged period of time. As they attach to your pelvis and spine, in time, the position of your pelvis and back can change as they pull it in a different direction, and this, in turn, can create pain and instability.
If you spend more than a few hours of your day sitting down, stretch your hip flexors and hamstrings daily (below) to prevent long-term shortening of the muscles.
3. Work on Your Strength
When you stand and move around, your muscles are activated and working to keep you upright.
When you’re sat for a lengthy period, however, the muscles of your core and glutes (bottom) are inactive. Over time, this can lead to a weakening of the muscles which are then not strong enough to support your body and help you move as you should.
You can alleviate this by not only moving more during your working day but by incorporating strength training into your weekly routine.
Once you know how to activate your core, you can integrate core work into your daily functional activity, activating as you do things like lifting the kettle, pick up shopping bags and open doors.
4. Optimise the Position of Your Workstation
Your chair
- Your thighs should be at right angles to your body or sloping slightly down
- Your feet should be flat on the floor, use a footrest if you need to
Your Keyboard
- Forearms and wrists should be straight and level with the floor
- Tuck your elbows into the side of your body with an ‘L’ shape at the joint
Your Screen
- Position your screen at arms-length away
- The top of your screen should be at eye-level
Now you’ve read about it, it’s time to put it into action!
We conducted a survey recently of people suffering from back pain and the effect exercise has on the level of pain experienced.
The type of exercise you should choose if you have back pain may vary according to your diagnosis, but here’s a quick rundown of things which are safe for the vast majority of back pain sufferers:
Pilates
Pilates can help improve posture, core strength, flexibility and balance.
It involves slow, controlled exercise to work the whole body, but with a focus on the back and core muscles, making it great for people suffering with chronic back pain, as often the core and back muscles are weakened.
When you have back pain, there may be some more advanced moves which you may need to avoid.
Make sure you tell your instructor about your back so they can modify your routine.
Yoga
A gentle, flowing yoga practice will help improve flexibility through stretching and relaxation techniques.
Using just your body weight, there is also an element which helps increase total body and core strength.
Again, make sure you tell your teacher about you back as there may be some moves which you should substitute.
Nikki at Urban Yoga holds lunchtime classes at Core Strength Studios.
Weight Training
The better supported your body is, the less pressure your back will be under.
By maintaining a strong frame, you can protect your back against pain and leave it less vulnerable to future attacks.
Free weights and functional training are great as they also work your core muscles, but be aware of moves such as burpees, kettlebell swings and other explosive moves which may aggravate your back.
Start gentle, and work your way towards more dynamic moves as you get stronger, and be very careful to use correct technique.
If in doubt, grab an instructor for some guidance.
Walking
As well as providing cardiovascular benefits, walking is ideal when you have back pain. When we move, our joints secrete a fluid to lubricate and keep them moving freely.
The movement when you walk will help the release of this fluid and make you feel looser and less stiff. In addition, your core muscles will be ‘switched on’ which helps maintain their strength which in turn helps keep your spine supported.
It’s also a low-impact workout which, if you have back pain, may be more comfortable.
To make it more of a workout, increase the pace or take in a few hills to get your heart pumping!
Work-related back pain is a major contributor to working days lost to musculoskeletal disorders in the UK.
Official figures reveal that almost 3.5 million working days were lost to back pain in 2015/16, and a recent survey found that 38% of people in the UK claimed work caused their back pain.
Traditionally, work-related back pain has been more common among manual workers, but it is becoming increasingly more prevalent among desk workers, with 31% saying their workstation caused bad posture and back pain.
The average office worker spends 75% of their day sitting down, and more than half of that comes in periods of 30 minutes or more of sedentariness.
But what impact does this have on your body, and how does it contribute to back pain?
1. Your Discs
Sitting puts more pressure on your spine than standing. When you move, the discs in your spine (which act as shock absorbers in between your vertebrae) expand and contract, which allows blood and nutrients to be absorbed, keeping them healthy.
When you sit, your discs are compressed which, over time, can cause you to lose flexibility and increase your risk of herniated (slipped) discs. Moving just once every 15-30 minutes has been proven to prevent changes to your discs.
2. Your Muscles
When you stand up, your core and back muscles are activated and working to keep you upright. When you sit, however, these muscles aren’t working and remain in passive. Because of this, when you sit for too long, your muscles weaken over time.
When you have weak back and core muscles, your spine is less supported and more vulnerable to pain and injury. It is recommended that you stand for at least 2 hours over the course of the working day. This doesn’t have to be all at once, it can be taken in short bursts of standing, walking or fidgeting.
Anything but sitting still.
3. Your Flexibility
In a seated position, your hip flexor muscles at the front of your hip are in a shortened state.
Over time, this prolonged position can cause the muscles to adaptively shorten, meaning you lose flexibility and range of movement in your hips.
Because the muscles attach to your pelvis – as does your spine – this shortening and tightening can cause an imbalance and result in a tilting of your pelvis which in turn changes the position of your spine, causing pressure on the discs and low back muscles.
By taking regular breaks from your desk, and working on stretching your hip flexors, you can help alleviate this shortening. Deep tissue massage also can help improve the flexibility of the soft tissue.
4. Your Nerves
Your body is designed to move, not to remain seated for prolonged periods. In this unnatural position, your muscles can stay contracted for longer than they are supposed to and this sustained contraction can pinch the nerves which run through the muscular structure.
To reduce the risk of this happening, get up and move regularly. This will help the muscles release and boost your circulation.
When you’re struck down with back pain, it’s hard to know what to do. Especially if you’ve not had pain before – it can be pretty scary and not wanting to make it worse is at the forefront of your mind.
Along with the old wives’ tales and myths, there are are lots of things people have in common when trying to ease their pain, and not all of them are actually helpful.
Take a look at these common mistakes, and see if you’ve been falling foul to any of them…
1. Stopping exercise
Ok, so this is a tricky one. There are some things you may want to stop doing, in terms of not doing the thing which is aggravating your back, but by all means don’t stop completely.
One of the classic myths surrounding back pain is to stop exercise when in fact, exercise has proven to be one of the best things for easing pain.
The key point is with this though, stick within your own limits and don’t go crazy, putting your back under too much strain at a time when it’s already vulnerable.
Gentle exercise like walking, yoga or Pilates are ones to opt for when you’re suffering with your back.
2. Using ice packs
Again, we’re often told different things and can be given conflicting advice on whether to use heat or cold.
The general rule of thumb is that if it’s swollen, then use ice and if it’s in spasm, use heat. If you feel like your back has suddenly locked, or is feeling very stiff, then use heat. A warm bath or hot water bottle are ideal.
By applying extreme cold, if you are already in spasm, the shock of the cold will cause you to tense and potentially increase the spasm (and thus increase the pain)
3. Carrying on as normal
Ok, so this sounds a bit contradictory to my first point but hear me out
If your back has ‘gone’ and is causing you pain, you WILL need to adapt your routine somewhat. Not to be confused with stopping exercise, you will need to stop doing the things which may aggravate it further.
So if sitting down all day makes it seize up, try a standing desk, sitting on a gym ball or adapting your workspace to find a more comfortable position.
Likewise if you’re on your feet all day and it’s causing you too much pain, take more regular breaks if you can to give your back a rest.
4. Not getting the right kind of help
When you have a bad back, you should see someone who specialises in backs.
Your GP will give you some good, practical advice, and can prescribe any medication they feel will help, but with waiting lists very high for referrals to physios, they are limited to how much they can help then and there.
If you’re in significant pain, we would recommend seeing a back pain professional.
This may be someone like us, who specialises in strengthening and mobilisation, or it may be a physio, chiropractor or osteopath.
If cost is a barrier to you seeking help, look out for practices who offer a free initial consultation.
This is a good way to see if they’re a good fit for you, and to get some good initial advice without having to commit to anything financially.
5. Letting fear get the better of you
It IS scary when you have back pain…
Especially if it’s sudden and you’ve not had it before.
It’s hard but try not to let the fear manifest itself physically to a point where you become tense. This will affect how you move and will stop your muscles relaxing in order to get back to normal.
If you do feel that the tension is getting in the way, take on board my last point.
At the very least, you’ll have some reassurance and an idea of what you need to do to recover. This should help you feel more comfortable and ease some of the fear you’re feeling.
6. Treating the symptoms, not the cause
Otherwise known as ‘dealing with the fruits not the roots’.
Yes, you need to alleviate your pain, but why do have the pain in the first place?
Sometimes back pain isn’t caused by your back at all, it can be problems in your knees, hips or even your feet manifesting itself as back pain.
A back pain specialist can take a look at your body as a whole, see how you’re moving and check your posture and alignment.
This can help them see where the problem is coming from and then work with you to work on the root.
By doing this, you’ll stand a better chance of getting rid of the pain long-term and not just masking a problem by just focussing on the pain.