Online Help - November 2006
How can I avoid low back pain?
Low back pain usually builds up over time, although there may be a specific event that triggers an acute episode – for example, sudden movements such as sneezing, repetitive movements like raking leaves, or putting strain on the back by lifting awkwardly. The underlying causes are very often to do with our day-to-day postures and habits.
A lot of low back pain is due to poor posture, often related to work. People are not designed to sit down all day, so it’s unsurprising that jobs involving lots of driving or desk work can cause low back problems.
Other specific work-related problems are shoulder pain in scaffolders and teachers, knee and low back pain in plumbers and carpet fitters, and repetitive strain injury (RSI) in assembly-line operatives and PC-users.
Whatever your daily routine, there are general guidelines that will help everybody to protect their back:-
- Avoid repetitive movements, especially twisting when lifting
- Take regular breaks from your work and walk around or stretch
- If your job involves a lot of sitting ask your HR department for an ergonomic check with the occupational therapist
- Regular exercise such as walking, swimming, cycling, pilates or yoga help tone the abdominal muscles which protect the back
- Drink plenty of water – dehydration affects the discs and other tissues in the back, causing pressure on the nerves
What if my back “goes”?
If you have an acute (sudden) episode of low back pain it is usually best to use ice rather than heat for the first 24 hours. This helps to limit inflammation of the tissues.Apply an ice pack (or a bag of frozen peas wrapped in a tea towel) to the area for five minutes at a time, no more than once an hour, for the first twenty-four hours. (Always wrap the ice in a tea towel or similar before applying to the skin, and do not use ice on the neck).
Keep mobile but don’t strain the back by bending or lifting too much. Painkillers such as ibuprofen or paracetamol can help if you are able to take them – check with your GP or pharmacist if you are unsure.
After 24 hours you can start to apply heat to the area which will reduce muscle spasm, and again, keep moving.
Now is also a good time to make an appointment to see your osteopath!
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