Hello and welcome back again to the ThreeSpires Physiotherapy blog where we take a look at all things physiotherapy related. As a physiotherapist I get a lot of requests from friends and family on how to avoid back pain or to stop it coming back. So in this article I thought that we would look at my top 5 tips (as a physio) to avoid having a bad back.

Before looking at what you can do to prevent back pain we probably need to have a very brief look at what might be causing the pain and some of the structures involved. For a more detailed look at back pain check out our 3 blog articles on this subject: Back Pain ; Acute Back Pain ; Chronic Back Pain  but if you just want a quick summary I have covered some of the basics below:

 

What Causes Back Pain?

Back pain is a huge problem in the UK and has been the subject of significant amounts of research and you would think that medical science would have identified the precise cause and worked out how best to treat it by now! Well, unfortunately that is not the case and this is most likely due to a number of reasons, one of which being that not all back pain has the same cause and we all do very different things in our lives, some of these activities (or lack of activity to be precise) make us more prone to back pain.

The spine is a complex structure with many possible generators of pain including: the intervertebal discs, facet joints, nerve roots, the vertebrae themselves and the muscles and ligaments. Anyone of these structures can be a cause of back pain and depending on your age it may be all of them at the same time. One thing to bear in mind is that even if you get a scan that shows wear and tear in some of these structures there is no guarantee that this is the exact cause as it is possible that your back has looked like that for a very long time. However given these caveats it is worth having a look at some of the structures that might cause back pain:

1. The Intervertebral Discs: In between each of the vertebrae (bones) is a disc which provides cushioning. Sometimes this disc can get injured and can be responsible for back pain.

2. Facet Joints: either side of each of the vertebrae in teh low back is a facet joint which links the vertebrae with one another and provides stability. Sometimes these can become worn and cause back pain.

3. Ligaments: there are an array of ligaments situated around the joints of the back and if one of these is strained then this can cause back pain.

4. Muscles: sometimes it is simply a muscle that has been strained and is causing back pain.

5. Nerve Root: usually if the nerve root has been irritated then this will cause sciatica like symptoms but it may also be in conjunction with back pain.

5 Tips To Prevent Back Pain

Okay, now that we have an idea that back pain is complex and likely has many potential causes we can have a look at my top tips as a physiotherapist seeing many people with back pain on how you can prevent yourself having back pain.

1. Exercise

I know this sounds obvious and it is but time and again as a physiotherapist I see people who have back pain and the underlying problem that they have is a lack of exercise. In the long-term there really is no substitute for keeping fit and active in order to have a good, healthy, strong and pain free back. Exercise has the strongest evidence to back it up for improving back pain, lots of studies and reviews have shown that almost any form of exercise will help improve back pain. Now, this doesn't mean if you have just done your back in that you need to exercise through the pain! No, in that case you need to rest and see a professional. It simply means that if you want to avoid back pain, do some exercise. Walking, swimming, running, cycling it really doesn't matter what, just do some!

2.Stretch & Mobilise Your Spine

Your back was designed for moving and it will thank you for taking it through a full range of motion. So, do some daily stretching and mobilising of your back. If you don't know what to do then you need to see a professional (I would recommend a physiotherapist!). There are a multitude of possible exercises out there but the main thing is to have a daily stretching routine.

3. Pilates/Yoga

Do a regular stretching and core stability class such as pilates or yoga. If you don't fancy going to a class get a DVD but the main thing is to do some kind of regular core stability and movement based class. This will give you a much better awareness of how your spine and whole body moves and will strengthen up muscles that you never knew existed!

4. Be Aware of Your Posture

Arguments rage about if there is even such a thing as a bad posture but my advice is to be aware of your general posture and to try to avoid being in a "poor" posture for an extended period of time. Now, this is never easy, especially for those people who work at a desk and spend extended periods sat down. However the main thing is to try and avoid being locked into one posture for more than 30 minutes at a time by this I mean simply getting up and moving for a minute.

5. See a Physiotherapist

Well, I would recommend that wouldn't I? On a serious note though, if you have concerns about your back and want to invest in its long term health then it makes a lot of sense to see a professional. By seeing a physiotherapist when you don't have any problems they can assess you, look at where you have good movement, where you might be restricted, recommend exercises that are appropriate and also examine your overall lifestyle. Personally I think that is a great investment in the health of your low back, then again I might be slightly biased!

I hope that you have enjoyed reading this blog post. For anyone reading this blog who hasn't come across our site before: we are a home visit physiotherapy service, based in Lichfield but serving anywhere within a 20 minute drive including areas such as Sutton Coldfield, Tamworth, Cannock, Burton and Rugeley. We offer a wide range of services including paediatric physiotherapy, post-operative rehabilitation, neurological physiotherapy and neck and back pain relief. If you need further information or would like to book an appointment we can be contacted on 0788 428 1623 or via enquiries@threespiresphysiotherapy.co.uk