What type of exercises can be helpful in back pain

by James Isherwood B. Ost

An episode of pain and immobility weakens the spinal “core muscles”, hence it is crucial that treatment is followed by a rehabilitation exercise programme. There are some very simple exercises to help you to develop muscles that build core strength and improve your overall posture generally.

Standing exercise

Starting at the bottom of your body, try and stand with the weight going through both the heels and balls of your feet. Next, gently draw in your tummy button (umbilical area) towards your spine. At the same time, gently lift your chest up and outwards, while moving your shoulders down and back. Gently elongate your neck and bring your chin in towards your spine. Imagine a cord is gently lifting your head upwards from the crown.

Sitting exercise

Try and sit well back into the chair with your low back supported and your weight evenly distributed on both buttocks and thighs. Your knees should be lower than your thighs. Do not sit with your legs crossed (if you have to, only do so for short periods of time). Keep your feet planted on the ground, hip-width apart if possible. The shoulders should be down, back and relaxed and the head held straight, with the chin gently pulled in towards the spine (not poked forward). Do not sit for more than 30 minutes – aim to get up and walk around. Never cradle the telephone between your ear and shoulder, as this puts a lot of strain on your back and neck.

Other back exercises

The simple daily exercises can help to strengthen your back, stretch out tight muscles and aid improved posture.

• Flexion stretch: Lie on back with head on floor, pull one knee to chest and hold for a few seconds; repeat with other leg; repeat.
• Back extension: Lie face down with hands on the floor, under shoulders. Straighten arms to push top half of body upwards; hold for a few seconds and feel stretch in lower back; slowly return to floor; repeat.
• Flexion stretch 2: Start on all fours, then bend knees and lower buttocks to heels, and hold for a few seconds; repeat.
• Back stabilisation: Start on all fours and, with flat back and straight neck, stretch out left arm and right leg simultaneously and hold for a few seconds; repeat with right arm and left leg extended; repeat.
• Do not continue with any exercises if you feel any pain.

For further information, please visit the Putney Clinic Website or call 020 8789 3881.

Preventing Back Pain – Pregnancy

A woman's posture changes during pregnancy, and as the baby grows there is an increase in lordosis of the lumbar spine and kyphosis in the thoracic spine. Impingement of spinal joints in the low back can produce pain. Also hormonal changes (the hormone is called Relaxin) are designed to make pelvic joints and ligaments more elastic and flexible - this increases the possibility of a joint strain. After birth, sudden changes in weight, posture, poor abdominal muscle tone and softened ligaments combine to make the back unstable. Women, after pregnancy, need to be particularly careful with bending, lifting weights and carrying.

The key to the management and prevention of back pain

by Tom Lowes B. Ost

Firstly, if you develop acute back pain, it is always advisable to consult a medical expert such as an osteopath, physiotherapist or your GP. There are some simple clinical tests that can be done to clearly identify whether the back pain you are suffering from is of a serious nature or just a simple mechanical problem.
Certain conditions such as rheumatoid arthritis , spondylolithesis (vertebral slippage), fractures, slipped discs or nerve/ spinal compressive pathologies need to be diagnosed and treated early to avoid any serious long-term injury to your spine, spinal cord and peripheral nerves. So if in doubt, seek advice first and foremost.

The treatment of back pain usually follows a three-stage process. Firstly, reducing inflammation and pain – and this is where nutrition can play a big role. Secondly, restoring mobility. This is where an osteopath can often correct the initial problem through manipulation of soft tissues and mobilisation. Finally, the focus shifts to a restoring stability i.e. strength. This is a more long-term approach which builds in a preventative aspect to the treatment. It may include an exercise regime, Pilates / core stability recommendations, postural changes, work station advice and any other lifestyle changes that can positively benefit you.

For more complicated conditions, osteopaths often work alongside GP's or hospital consultants to ensure that you receive optimal care from both osteopathic and orthodox disciplines. For example, scans, blood tests and other investigations may be carried out by a GP or hospital and can aid diagnosis and help in determining the best treatment plan. This may include osteopathy, physiotherapy and certain medications. Again, a long-term programme is the best way to encourage optimal health.

Working at an ergonomically designed work station with a chair that provides low back support can help maintain a healthier spine, as can postural awareness and doing some regular and appropriate exercise.

For further information, please visit the Putney Clinic Website or call 020 8789 3881.

Preventing Back Pain – Children

Here are some tips to prevent back pain from arising when dealing with children:

• Bend knees and hips when lifting children and do not twist.
• Adjust cot height to reduce bending. Keep your back straight and bend knees
• Car seats can be very awkward and it is very hard to get into a car with a baby or small child. Make sure you bend your knees and do not reach into the car.
• When playing with children, kneel to adjust to their height
• If you play active sports like football in the garden, do gentle stretches and warm up first.

General exercise and back pain

by Adrian Dilworth BSc (HONS) DO, IIST

Research shows that cross training, i.e. mixing specific gym exercises (using gym equipment or floor exercises) with your chosen sport, helps reduce injuries. For example, playing tennis and doing Pilates, or running alternating with swimming, football with visits to the gym. This is because doing regular core exercises – i.e. building up the abdominal , gluteal (buttock) and spinal muscles – in conjunction with other sports improves balance, posture and performance.

Pilates is particularly good for backs as it is very muscle specific and involves flexibility and posture control. Yoga, Tai chi, Gyrotonics, walking/ hiking and swimming can also be beneficial.

For further information, please visit the Putney Clinic Website or call 020 8789 3881.