your health
Asore back can be the bane of our lives, but it doesn’t have to be that way
Assess your habits
There are many causes of back pain, but common culprits include muscle strains or sprains, prolonged poor posture, age-related degenerative changes, and herniated discs. “Surprisingly, certain daily habits such as sitting for too long, gardening, or even carrying heavy grocery bags can contribute to back pain,” says Anisha. “Our backs are strong, but sometimes pushing ourselves too quickly may lead to discomfort.”
How’s your back doing? Whether you’re feeling the odd twinge, stiffness or suffering debilitating discomfort, this isn’t something we have to put up with. Of course, we would always recommend consulting a medical professional if you’re experiencing pain, but the good news is that there’s also plenty you can be doing at home to give your back health a boost. By taking a 360 approach, you’ll soon start to see lasting benefits.
Meet the expert
• Anisha Joshi is an award-winning osteopath and co-owner of OA Woodside clinic in Hitchin, which is part of the Osteo Allies Clinics. For more information visit osteoallies.co.uk
RECOGNISE THE IMPACT
“Back pain is a prevalent issue that can significantly impact those who experience it,” says osteopath Anisha Joshi. “It’s estimated that about 80 per cent of adults experience back pain at some point in their lives. The discomfort and limitations it causes can impact daily activities, reduce mobility, and even affect mental wellbeing,” she adds.
TRY SWIMMING
Swimming has been proven to help lower back pain in particular. While the weightlessness can help to relieve pressure on aching joints, moving your muscles in different ways improves flexibility and strength. If you can, focus on your core while swimming, as this can have a positive effect on posture and spine stability beyond the pool.
DON’T SIT FOR TOO LONG
If your back is sore, it can feel counter-intuitive to move, but Anisha says this can actually help. “Sitting for extended periods can worsen back pain,” she explains. “It can strain the muscles and put excessive pressure on the spine.” To alleviate the issues, she recommends incorporating regular breaks where you do gentle stretches and move around. “Walking or doing back stretches can provide relief,” she adds. “Strengthening the core muscles through yoga, Pilates, or specific back exercises can also help support the spine and reduce pain. Additionally, gentle resistance training and avoiding repetitive activities that strain the back are beneficial.”
Talk it out
It may seem strange, but studies have shown that talking therapies such as Cognitive Behaviour Therapy (CBT) can be effective for back pain. According to mental health charity Mind
