How many people do you know who have suffered, or continue to suffer, from back pain? Statistics show that 80 per cent of us will suffer some form of disabling back pain in our lives.
Back pain is the second most common cause of long-term sickness, with stress being in the number-one slot- Kathryn Borg
Many will make a speedy recovery. However, there are others who, once they have experienced a back problem, will continue to be plagued by the pain and disabling effects for the rest of their lives. In many countries back pain is the second most common cause of long-term sickness, with stress being in the number-one slot.
In many cases, a specific cause cannot be identified, so pain killers are taken to relieve the debilitating effects of the continual ache or pain. The back is an area of the body that cannot be ignored.
If it was pain in an arm, or leg, we simply would not use that limb, or rest it. However, the back is the support, the core strength, the stability for our whole body. Every movement, even turning over in bed, has to involve the back and therefore can create pain.
The effects of taking pain killers continually are destructive to other parts of our body. The list of side effects is huge. They can include nausea, dizziness, constipation, depression, addiction, anxiety, stomach upset, reduced libido and even death.
In many cases, the pain killers don’t really work and if they are taken over a long period of time the body becomes used to them and the pain is still there anyway. So I looked for alternatives to helping the problem of continual back pain.
There is no doubt that lack of exercise can be the cause and ongoing reason for continual back pain. Evidence has shown that staying active could be the best medicine. One review of several studies has concluded that exercise can reduce pain and improve physical function in chronic or recurrent back pain (Joint Bone Spine, 2008).
The most effective strategy appears to be an individually-designed exercise programme that includes stretching, strengthening and is initially supervised. For example, a therapist could plan the programme for the sufferer to carry out at home and then follow up regularly (Ann. Intern. Med., 2005).
In addition, group exercise can help, especially if the focus is on the mind as well as the body. A two-year study showed that an Iyengar yoga class twice a week can improve functional disability, pain intensity and depression in adults with chronic back pain.
The class also led to a drop in the use of pain medication among the participants (Spine, 1976). Pilates is increasingly used to treat chronic back pain and also improves general physical function.
It is interesting to note that for those who don’t suffer back pain, lower levels of physical activity are linked to beginning to suffer from it. Studies show that regular exercise prevents it (Joint Bone Spine, 2008).
However, overly strenuous, or excessive exercise, can be counterproductive. According to experts, an ideal back workout includes a combination of stretching, strengthening and low-impact aerobic conditioning.
Linked to exercise, it is vital to watch your weight. Being overweight places an additional burden on the spine and strain on the back muscles. In one study of more than 60,000 men and women, a high body mass index was significantly associated with an increased incidence of back pain, particularly in women (Spine, 1976).
Therapeutic massage is useful against chronic back pain. This is supported by a review of all relevant studies. If the massage is combined with exercise, and self-care education, it is even more successful. In one trial, the benefits of massage were still evident one year after the therapy had ended (Spine, 1976).
The Alexander Technique discipline emphasises self-perception of body movement and can be more effective than conventional care or massage for chronic or recurrent back pain. Biofeedback, which is a mind-body technique, proved more effective than either behavioural therapy or conservative medical treatment for sufferers of chronic back pain. The researchers also reported that biofeedback was the only method to significantly reduce pain over the two-year follow-up period (J. Consult. Clin. Psychol., 1993).
There are also lifestyle choices which are linked to back pain. Smoking appears to be one of them. In a recent meta-analysis, which pooled the results of 40 separate studies, current smokers were 80 per cent more likely to suffer from chronic back pain and also had more than twice the risk of disabling back pain (Am. J. Med., 2010).
In addition, exposure to second-hand smoke during childhood can increase the risk of developing back problems in later life. Researchers believe this may be because tobacco smoke has detrimental effects on the developing spine (Eur. J. Public Health, 2004).
Other lifestyle choices are managing stress, which along with depression, has shown to play a role in back pain. Poor posture, poor lifting techniques and seating at work and at home all have a contributory effect.
Finally, don’t ignore childhood back pain. This is becoming more common in children and teenagers and there are clear links between this and adult back pain.
Be aware, even if you haven’t experienced back pain in your life.
kathryn@maltanet.net