Simple tips to help prevent back pain
Musculoskeletal disorders (including back pain) are a major cause work absence and lost productivity in England. Around 1 in 6 adults have back pain, with 20% consulting their GP. Low back (and neck) pain are the leading causes of years lived with disability.
Take Your Back Back! is written by an expert at one of the USA’s top teaching universities, and would also be a great book for GPs to read (both to prevent pain and reduce NHS costs).
Using clinical expertise with patient case studies, she empowers you to take control of your healing journey. You can then do what you can – and then seek medicine help if needed thereafter.
Dr Goertz explains:
- The physical and psychosocial causes of back pain
- Common myths
- How medical acupuncture can help
- How therapeutic massage can help
- How self-care can help
She includes easy exercise to help what you find what works best for you. And takes you through tips to find the right doctor, not just one that throws pills at you, and hopes for the best.
Keep moving!
The old advice about staying in bed is now not thought to be as helpful. Latest advice is to take short gentle walks if you can, and try to maintain normal activity until your back heals.
If you sit for work or study, ensure you get up regularly and move around, rather than staying in one position for hours.
Try gentle exercise
Walking, swimming or gentle yoga or Pilates may help. Stop if it makes the pain worse.
If you sit for work or study, ensure you get up regularly and move around, rather than staying in one position for hours.
Lift properly
If lifting anything, keep the object close to your body. Bend your hips and knees, avoid repeatedly bending and/or twisting your back.
Use heat or ice
A heat pack (choose unscented for pregnancy/nursing or near babies/pets) can help muscle spasms and stiffness. An ice pack wrapped in a towel can help with pain or swelling.
See your GP if needed
If back pain does not get better, see your GP. This is better than just endlessly taking painkillers, which are not suitable for everyone and may have contraindications.
Always recycle unused medicines at your local pharmacy (never flush them down the loo).
