Be good to your back! Tips for a healthy spine
What can be done to avoid backache? The first rule is to “listen” to your body.
There is a high risk of undergoing useless remedies and a vast range of different medical examinations: the first rule is to understand the cause of our back pain. In only 20% of cases we are faced with a real and specific issue, in the remaining 80% the problem is caused by wrong posture, stress, overweight and lack of physical activity. If we examine the spine, we can safely say that the pain felt at the centre of our shoulders affecting our upper back, for example if we have been sitting at our desk for too long, is due mainly to stiffness or muscle contraction. If we have a radiating pain in our upper and lower limbs, this could be due to a crushed spinal nerve or fractured vertebra. If the pain is felt at the centre of our spine, it could be due to a disk problem, a damaged ligament or a simple muscle contracture.
Everybody should however bear in mind that the most common cause of back pain is a lack of physical activity, stress and bad postural habits, thus there is plenty that can be done is terms of preventive care and general wellbeing. Here are some suggestions on how to be good to our back: -
If you suffer from chronic back pain, do not lay in bed for long periods of time as this is now proved to be useless or could worsen the condition. You must avoid heavy physical efforts, this does not however mean no activity whatsoever: keep moving it is important that you do so. Even a nice walk can help you.
There is no point in taking extra minerals such as potassium or magnesium: there is no scientific evidence to back up their efficacy.
The same goes for gels or creams containing arnica or devil’s claw, which are natural anti-inflammatories; there is no scientific evidence to say they are efficacious when used topically. Phyto therapies work well on traumas, but back pain is of a more complex nature: remember that muscles, ligaments and discs are involved. Heating pads work well since the heat has a relaxing effect and some supervised physiotherapy, beginning with gentle stretching, could also prove beneficial.
Some specific sports and postural exercises should be considered. Once the acute pain stage is over, you may want to take up yoga or Pilates since these are both based on postural re-education and breathing exercises that help strengthen the lumbar and abdominal muscles. Nordik Walking (now very fashionable) or Aqua Gym (water helps to decrease gravity) are also good alternatives. Running is not suitable since with every stroke both feet are off the ground and the full weight of the body is on the spine causing extra contractions of the muscles. Cycling may be considered, but only if you always follow the rule to keep your bust horizontal. If you want to swim avoid the Dolphin Style.
Understanding whether we are faced with a muscular or a skeletal disorder is not difficult if you seek the advice of a specialist who will prescribe the necessary checks and exams. But when should you see a specialist? When the pain is continuous and does not diminish, even when adopting different postures. But remember that the first step is not having an MRI, which at this stage would be superfluous and expensive, but to book a visit with a back specialist who will be able to understand the cause of your backache.
