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Facts and Figures For Back Pain Back pain to some extent,
affects four out of five people in the western world. That’s a heck of a lot
of people at any given time suffering from some form of pain, (even if it’s
only minor)! Every day in the UK more than 50,000 people consult their GP
about their back problem. Within a weekly period that figure adds up to the
size of a smallish town. (Think about it). Back pain is now catching up with
the common cold as the most frequent complaint of the British public and
despite the increase of labour saving devices etc, the incidence of back
pain has doubled within the last 10 years. It costs the NHS nearly £500
million pounds a year to treat patients complaining of back pain, and
British industry loses nearly 6 billion pounds due to the absenteeism of
their workers. This totals more than a mind boggling 119 million days lost
annually. The age of sufferers is lowering. There are now a growing number
in the 16-24 age groups with around one in three young people periodically
unfit for work because they complain of a back problem. It is also suggested
there is little evidence that some traditional treatments such as
acupuncture or lumber supports are effective in the treatment of back
problems. Most back pain is not the result of serious injury, but sprains,
strains minor injuries and general wear and tear, (and the older you get,
the more likelihood it will be wear and tear). How many times have you been
told that the best cure for your bad back is to: - •Take to your bed for
several days •Lay on a hard surface i.e. put a door under your mattress •Buy
an orthopaedic mattress, health bed etc. Usually the wrong advice…
Scientific studies within the last few years suggest the best way to treat
your bad back is to take a pain killer and keep on moving, because if you do
stop moving, you will get stiff and the pain gets worse. Staying in bed
often compounds back pain problems In many cases, lying flat can worsen your
back condition because your muscles may start to atrophy causing further
stresses and strains when you attempt to get up the next day. So it’s
sensible if you suffer with chronic and acute lower back pain to try and
continue with your daily life as much as possible, though obviously you need
to be sensible and take it steady. You should be careful when exercising,
back stretches and flexing exercises can sometimes do more harm than good,
it’s important your back problem is assessed correctly before starting any
of these types of exercise. Many chronic back conditions are caused by
sprains of the muscles and ligaments supporting the spine. Inflammation of
the joints between your vertebrae or even a prolapsed disc can also be to
blame. You may then find pain often spreads into other parts of the body
such as your legs and groin causing or worsening problems such as sciatica.
Studies show spinal manipulation by osteopath’s and chiropractors etc can
often provide short term relief in these types of back pain so it may be
worth your while finding a really good practitioner. Low back pain advice
Randomised trials have shown that advice given to stay active lead to a
faster return to work, so continue your ordinary activities as much as
you’re able. Again it’s been proved the less time you have off sick, the
more chance you have of being able to resume your job, so even if you hate
the thought of it, try and go back to work. Be sensible and if your job
involves lots of lifting, bending etc, ask your boss if you can have lighter
duties. I would be surprised if they said no if it is a choice between
having you at work or off sick. Tips for reducing back pain •Maintain a good
posture at all times. Keep your back straight and your head up especially
when lifting, as incorrect lifting can harm your back. •Always bend your
knees when stooping to pick something up and don't bend at the waist. •A lot
of problems start with poor posture. When sitting, choose a firm backed
chair and sit with your buttocks to the back of it so your back will
naturally fall properly into the backrest. If sitting in a chair without a
backrest, try and sit up straight. •Avoid slumping and rounding your back.
This exaggerates the natural curvature of your spine, and will cause further
back pain. •Watch your diet, your excess weight adds to the stresses and
strains on your spine. •Take exercise to help keep your back supple, but you
must ensure it is the correct sort and you have taken proper advice first.
Walking and swimming are good, (but avoid breaststroke if you have back
problems). •Avoid soft sofas and chairs. If you choose a chair, which
supports the small of your back, there is less likelihood of you developing
back pain. •How old is your mattress? If you are sleeping on a saggy soft
mattress, it could be contributing to your back problems. A decent mattress
is one of the necessities of life. Also get into the habit of turning and
flipping your mattress every 6 months. •Sleep on a contoured pillow to avoid
neck strain. Don't use too many pillows. Your neck and spine should be kept
in-line whilst you sleep. A small pillow between your knees when you sleep
helps keep your hips in-line therefore assisting in avoiding lower back
stiffness. •Ensure your mattress is big enough for both you and your partner
to sleep on. If sharing a small mattress, you’re probably sleeping in
awkward positions because you are crowded out. (This won’t help your back).
Learn to look after your back, and hoepfully it will repay you many times
over
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