Health Alert: Back pain
Back pain affects nearly ten million people in the UK, and according to the NHS it's the largest cause of absence from work with an estimated 35 million working days lost as a result. In a recent survey it was also blamed for ruining people's sex lives as millions of Brits admitted to finding it too painful to have sex.
So what treatments exist and what can you do at home to prevent back pain? Dr Dawn and celebrity osteopath Garry Trainer are here to give us their bad back guide and demonstrate the gadgets and exercises that can help.
Stretching and strengthening exercises
The two most important types of exercise for the back are stretching and strengthening. Aim to stretch every day so it becomes habit. And it's best to stretch in the morning, as muscles don't like rest and so it is best to get them working after sleep.
Six Ranges of Movement (Stretch)This is a diagnostic test to see what you can and can't do, but also works to prevent back pain. It involves moving and stretching in the six directions your back can move: flexion (forwards), side bend left and right, rotation left and right, and extension (backwards).
The National Back Pain Test (Strengthen)This is the best strengthening exercise. Lie on your stomach with hands down by your side. Then lift your head and then your shoulders and chest of the floor and hold for ten seconds, then return back to the floor. Perform this exercise until it feels like you can not do any more. Note how many reps you have done. Next day add just one rep each day until you are up to 20 reps. If you can do this exercise 20 times muscle tone is good.
1. The Swiss Exercise Ball, £19.95 from Sissel UKDoing exercise on an unstable surface calls into play the core muscles. On a stable surface core muscles are not engaged. Strong core muscles support a healthy back.
2. The Wobble Board, £22.56 from Jordan FitnessA wobble board is a flat board balanced on top of a cylinder or ball that forces you to use your muscles and strength to maintain balance on the board.
This device again calls into play the core muscles and it also prepares the body to take rapid changes of movement which is where back injury often takes place. It also mobilises the ankle, knee, hip and lower back.
3. BlueTouch Pain Relief Patch, £275 from PhilipsPhilips BlueTouch Pain Relief emits a specific wavelength of blue light. It claims the combination of the light and warmth gives you back pain relief. It is meant to be used for 15-30 minutes daily and has straps so can be worn under clothes.
Support belts are also good to help relieve pain. By having some extra support when in pain, the stabilising muscles don't have to work so hard. A scarf tied tightly around the midriff should also help.
For advice on back and pain management please refer to our helplines