Page 20 - Hello Philippines March 2016 'A' issue

20 www.hello-philippines.com HEALTH and Lifestyle March 2016 – No. 05 • UK & Europe Edition

Exercises for back pain
THE best way to deal with back painkillers available over the counter There’s also some research to show

pain is to stay active and continue from your pharmacist or supermarket. that pilates can provide pain relief to

doing regular exercise. Your pharmacist or GP can advise you people with non-specific low back pain.

“The advice 20 years ago was to rest, on using your medication effectively. Find out more ina guide to pilates.
Yoga and other exercises. If the
but research has shown that inactivity Some studies suggest that the

only makes things worse,” says Dries back pain is mild, try to exercise as Alexander technique, a method for

Hettinga of BackCare, a charity that well as maintaining an active lifestyle. improving posture, can help to relieve

offers support and information to You can do any activity that gives your persistent and recurring low back pain. Manual therapists are also qualified
to advise you on the type of exercises
people with back pain. body a good workout. However, the Alexander technique that will be most effective at dealing

“When you’re in pain you may want “It’s important to pick an exercise is not recommended by NICE as a with your type of back pain.”

to stay in bed and not move around, but you enjoy,” says Hettinga. “If you do treatment for back pain.

that results in further loss of mobility something you enjoy, you’re more Ideally, your choice of activities

and will only prolong the pain.” likely to stick with it. There’s no quick should involve elements of endurance

Staying active means continuing fix for back pain so you need to work as well as strength and flexibility.

with regular day-to-day activities to at it.” Examples include walking,

avoid becoming sedentary. Examples There’s some evidence that regular running or jogging, cycling, dancing, are most effective if performed examined to see if any joints need to
regularly and over prolonged periods be freed up.
include walking to the shops rather yoga practice is beneficial for people swimming, hydrotherapy (exercising of time.
“They can do it with a gentle
than taking the car, getting off the bus with high blood pressure, heart in water) and aquarobics. Aim for at least 150 minutes a massage, mobilisation or manipulation.
week. You may want to build up to this It’s especially helpful if your back is stiff
one stop early, gardening and taking disease, aches and pains, including low For low-impact exercise ideas, read gradually over several weeks. and flexibility is an issue,” he says.

the dog for a walk. back pain, depression and stress. Find Easy exercises. Hettinga says an individually Manual therapists are also qualified
designed exercise programme gives to advise you on the type of exercises
If you experience mild pain, take out more ina guide to yoga Hettinga says exercise programmes the best results. It is advisable to seek that will be most effective at dealing
medical advice before starting an with your type of back pain.
Back pain at work? exercise routine for back pain.
BACK pain is the second most common “You should see improvements
cause of long-term sickness in the UK after Manual therapy. Hettinga suggests after a few weeks,” says Hettinga. “If
stress. combining an exercise programme with the pain hasn’t disappeared after a
a course of manual therapy, especially few weeks of treatment, seek further
About 7.6 million working days were when the pain is persistent. Manual medical advice to explore alternatives.
lost due to work-related back pain and therapy is provided by chiropractors,
other musculoskeletal disorders from 2010 osteopaths and physiotherapists. “There is always something that can
to 2011. be done about back pain, but it requires
“Evidence suggests manual some work and dedication from you.”
The most common causes of back pain therapies can be effective. Your back is
are strained muscles or ligaments, wear n NHS Choices
and tear, bad posture and stress.
The best ways to deal with pain and
Most of us will have back pain at some help your back to recover are to
point in our lives. Although painful, back maintain your mobility, based on
pain isn’t serious in most cases. The pain
generally lasts from a few days to a few your usual activities, and return to
weeks. It usually clears up after about six work as soon as possible.”
weeks.
your manager to arrange a workplace prevent back pain. Top 10 back care tips
Treating back pain. In general, assessment for you. Key points for lifting safely: TOP 10 tips for a healthy Avoid slumping in your chair,
the best treatment is to stay active • Think before you lift.
and, if necessary, use over-the-counter Good posture when sitting at a desk • Start in a good position. back, including lifting advice, hunching over a desk or walking
painkillers. You may feel like going to can help prevent repetitive strain injury • Keep the load close to your waist.
bed, but this won’t help and could make (RSI), which is a cause of back pain. Sit up • Keep your back as straight as how to sit properly and back- with your shoulders hunched.
it worse. straight and make sure that your lower { Use a chair with a backrest.
back is supported. possible. strengthening exercises.
The longer you’re immobile, the weaker • Avoid twisting your back or leaning u Exercise your back Sit with your feet flat on the floor
your back muscles will become, and the Adjusting your chair. By law,
more they will hurt in the long term. workstation chairs must be stable. The sideways. regularly. Walking, swimming or on a footrest. Change how you
standard office chair has five legs in a star • Keep your head up.
The best ways to deal with pain and help shape. • Know your limits. (especially backstroke) and using sit every few minutes.
your back to recover are to maintain your • Push heavy objects, don’t pull them. | Quit smoking. It is thought
mobility, based on your usual activities, The seat height must be adjustable, and • Distribute the weight evenly. exercise bikes are all excellent
and return to work as soon as possible. the back rest must be adjustable in height For more information on correct lifting
and tilt. Ideally, the back rest should ways to strengthen your back that smoking reduces the blood
Any exercise that strengthens your move independently of the seat to allow a techniques and safe manual handling, read
legs, back and stomach will help to keep comfortable position. Safe lifting tips. muscles. supply to the discs between the
your back healthy. v Always bend your knees vertebrae and this may lead to
When you’re sitting, your thighs should Take regular breaks. Don’t sit in the
At your desk. Sitting badly in front be at right angles to your body or sloping same position for long periods. Make sure and your hips, not your back. degeneration of these discs.
of a computer for hours on end is storing slightly down. you change your posture as often as is w Never twist and bend at the } Lose any excess weight. Use
up trouble. The body can tolerate being in practicable.
one position for only a short period of time If your chair is properly adjusted, your same time. our Healthy weight calculator to
before you feel the need to adjust. feet should be firmly on the floor, but if Frequent short breaks are better for x Always lift and carry find out if you’re a healthy weight
it’s more comfortable, use a footrest. The your back than fewer long ones. It gives
Workstation factors that can affect basic rule is to plant your feet on the floor the muscles a chance to relax while others objects close to your body. for your height.
your back include: and support your back. take the strain. This can prevent you from y Try to carry larger loads in  Choose a mattress suited
becoming stiff and tense.
• seating posture Lifting safely. One of the biggest a rucksack and avoid sling bags. to your height, weight, age and
• computer screen position causes of back injury, especially at work, Most jobs provide opportunities to take z Maintain a good posture. sleeping position. n NHS Choices
• chair height is lifting or handling objects incorrectly. a break from the screen, such as getting Lose any excess weight. Use our Healthy
• keyboard position Learning and following the correct method a drink, going for some fresh air, filing or weight calculator to find out if you’re a
• mouse position for lifting and handling objects can help to photocopying. n NHS Choices healthy weight for your height.”
• desk equipment layout
If you work in an office and use a
computer, you can avoid injury by sitting in
the right position and arranging your desk
correctly. Get tips on how to sit correctly.
If you’re not sure about your
seating position and workstation, ask