Eight in 10 people experience back pain at some point in their lives, and our lifestyle is to blame, say experts. Here’s our alphabet guide to protecting your back…
WORDS: MICHELE O’CONNOR
ALIGNMENT: The way you hold your body is important, says Michael Fatica, lead osteopath at backinshapeprogram.com. “It can dictate whether you are increasing strain on your back, especially if you have a lower back injury.” To check your alignment, stand with your head, middle back, bum and heels touching a wall.
BBC: Think Bums to Backs of Chairs. “We spend too much of our time hunched over desks, phones or steering wheels,” warns chartered physiotherapist Sammy Margo (sammymargophysiotherapy. com). This simple strategy ensures that you sit up straight and minimise strain on your back.
CORE: Your natural built-in corset supports your back. To locate your core muscles, Michael suggests you lie on your back, knees bent. “Take a deep belly breath and slowly breathe out – fully. Now, without taking a breath in, attempt to blow out an imaginary candle to feel your core muscles squeezing.”
DEVIL’S CLAW: “This herb has an anti inflammatory action similar to conventional pain relievers, but it also has muscle relaxant activity,” says Dr Dick Middleton, pharmacist and chair of the British Herbal Medicine Association (bhma.info). Try A. Vogel Atrosan, available at £12.99 for 30 tablets from avogel.co.uk.
ERGONOMICS: Setting up chairs, desks and computers properly can make the world of difference to your back and neck health, explains Michael.
FIDGET: “This is a great way to combat long periods of necessary sitting,” says Michael. Shifting your position, getting up and walking while on the phone, going to the bathroom or making a drink all help with keeping moving.
GARDENING: When University of Portsmouth psychologists analysed data from over 5,000 people aged over 50, they reported that gardening weekly paid dividends for back health. It can strengthen back and core muscles and lower the risk of long-term back pain.
HHIP HINGE: This fundamental little movement helps you move during the day, stretch more effectively and more efficiently build lower back resilience, Michael says. Check out online tutorials to master it.
ICE: “While a warm bath or heat feels nice when you have backache, it makes inflammation worse by increasing circulation to the area,” Michael says. “It’s far better to apply an ice pack in four to five minute blas
