Medical Weblog

•    There is little doubt that back pain is commoner in ‘sophisticated’ countries. This had led many experts to see backache as a manifestation of the stressful life. This does not mean that all backache is imagined-this is, of course, not so. What it does mean is that given that so many of us are unfit and have weak backs we tend to over-emphasize or to be particularly sensitive to even quite minor back pains. Just as many headaches are undoubtedly manifestations of stress, so too are many back pains. That this is so can be proven by treating certain back pains with tender, loving care and reassurance, with tranquillizers or with hypnotherapy.

•    Poor posture is a preventable cause of back pain. Even sitting is bad for the back. Even if one sits correctly the pressure within the spinal discs is still twice that when standing and the pressure when standing is twice that when lying down.

Try to preserve the natural slope of your backbone as closely as possible. Walk tall, lifting up out of the hips and keeping your head up, your shoulders straight, your tummy pulled in and the lower back hollow. This will not only make your back better but will mean that you carry yourself and your clothes better. Avoid standing on one leg and don’t slouch when sitting.

Start off by strengthening your tummy muscles. These are often weak and flabby. A good exercise is to put your hands behind your neck as you lie flat on the floor and then lean forward to thrust your elbows towards your knees without the legs leaving the ground. Do this gently a few times every day until you can do it 20-30 times easily and without strain. As your tummy muscles strengthen you will find it easier to hold your tummy in. Do this consciously whenever you remember-at the bus stop, while waiting in a queue, and so on.

Get into the habit of walking upright with your tummy held in and you will prevent backache as you never thought possible.

•     Wear low-heeled shoes whenever possible and flat ones for doing any kind of long walk or physical work. Don’t let fashion wreck your back.

•     When lifting heavy weights bend your knees, keep your spine straight and balance the load equally in both hands. Lift things slowly and not jerkily.

•     Avoid standing in one fixed position for more than a few minutes. On long plane journeys try to get an aisle seat and go for walks frequently. Stop the car on a long journey and walk about for 5-10 minutes.

•     Choose firm, back-supporting chairs and car seats. The greatest pressure on the discs of the spine occurs when one is seated in a soft chair. Similarly, choose a firm mattress, ideally one that is a little too hard rather than too soft, especially as all mattresses soften with age. If your mattress is ten years old or more you should get a new one.

Wear proper sports shoes for running and jogging and indeed for any sports. These will absorb most of the shock waves and protect your back. Try to run on grass rather than hard surfaces and run on your toes.

*107/72/5*