by Rachel Smith
17 March 2017
As I write this, my lower back is aching on one side, I’m cranky, and I’m contemplating a shot of codeine. I hobbled into my osteo yesterday only to find her receptionist had double-booked my 3pm appointment… never a great thing to hear when you’re in pain. So I’m soldiering on until tomorrow.
I’m no stranger to back pain, and I’m not alone: apparently 80 percent of Australians experience lower back pain at some point in their lives, according to The George Institute for Global Health in Sydney. So I’m guessing some of you out there are in the same boat today.
Here’s the bad news: anti-inflammatories apparently do very little to make you feel better. The good news is, I have some other strategies you could try (although bear in mind I am no expert, so please see a health professional before trying any suggestions below!)
1. Get some professional help. Physiotherapy and the Alexander Technique are both great for teaching you ways to sit and develop new, healthy postural habits. I’m not going to get into the great osteo/chiro debate but I will say I find osteos gentle, you get a massage to warm up your muscles before the adjustments, and I always leave feeling 100 times better. If you’re in Sydney’s inner west, I highly recommend Inner West Osteopathy in Newtown. Ask for Michael or Betty.
2. Get a foam roller. My trainer put me onto these and having one at home has changed my life. This is what mine looks like. They’re not expensive, and you can lie on it so it’s vertically aligned to your spine (a great way to stretch out your chest and feels so good on your back), or you can ‘roll’ your back over it horizontally. Great for relieving tight, painful areas and can be used on hips or legs or wherever you have an ache.
3. Take regular breaks. Those of us in offices – home or otherwise – spend approximately 77 percent of the day seated, which is linked to numerous health problems and isn’t great for your back either. When I was on maternity leave and not sitting much, my back pain all but disappeared and I’ve heard similar anecdotes from many others. If you get into the ‘zone’ and find you can’t remember, download an app that’ll prompt you to get out of your chair at regular intervals like this one.
4. Think ergonomic. We talk about the importance of it, but do we set up our office correctly? I’m halfway there with the correct desk height and screen distance, but office chairs? Forget it. I have dropped so much $$$ on office chairs over the years, from ergonomic kneeling chairs to whizbang Dr Evil style swivel options. At the moment I have a stool – a STOOL! – in my office, with no back support. Even worse, I spend half the time writing on the couch with my laptop on a pillow, or in bed, or on the fly. The two days a week I write at the library are the best work days ever, because I am in a proper chair, at a proper desk.
5. Do some yoga. I love how it makes me feel, I hate doing it. Go figure. But some poses are brilliant for relaxing your back. Try the Sun Salutation, child pose and the two-knee twist – where you lie on the floor on your back, stretch your arms straight out to the side, bend your knees, bring your knees gently to one side and turn your head to the opposite side. Hold it for a while and relax. Then rotate and do the other side.
What are your tried and tested tips for dealing with back pain?
Beware the quick fix for any back problem. It’s best to visit a good physiotherapist first and find out what is wrong before doing yoga. I know that as I am currently recovering from a bulging disc in my spine. I was told not to do any exercises other than some very gentle movements prescribed by the physio and would have been far worse off had I done yoga.
I have heard recently that standing desks can be great for avoiding back problems, but have not tried one myself.
You’re absolutely right Linda, and I’ve just amended the post to ensure people do check with professionals first before trying any of these things. In regards to your specific issue, I hope you’re on the mend soon!
And yes, I’ve heard about the standing desks as well, although I’ve not tried them either. We hope to commission someone soon who has used one to write about their experiences.
Hi Rachel, Gadzooks don’t know how missed news of your sore back until now. Apologies, and hope yours is feeling improved. You probably know all this, and can share a bit, if only for the record. Yes, in my experience osteo marvellous,(including advising on some shoe othortics). however have been advised by top physio not to seek treatment while the pain is’in spasm.” So into the hot and cold packs with resting when poss, and succumbing to the manipulations after a little while with satisfying results. Also, lately have found regular fast walking (any 20 to 30 min time frame possible).. know it’s difficult with your commitments:) Weights exercises at the gym fantastic help I found, and have done lots in classes (NB, n-o-t lifting overhead, and taking it really easy at first, guided by responsible instructors. I could go on and do take really good care. Just shout if you wanna know more. Am touching wood mine’s ok just now. Regards, Robyn 🙂
Thanks so much Robyn. You wouldn’t believe it but today I have completely buggered my neck. I did it as soon as I got up and actually can’t move much or bend over. So back to the osteo tomorrow…. it’s in ‘spasm’ now so I have Deep Heat and heatpacks on the go and some gentle floor stretches when I can stand it. Hopefully tomorrow it won’t be so painful and the osteo can put me back together.
I love doing weights myself when I’m good in the neck/back dept. When I have a twinge I stay well away…
Thanks for the other suggestions too. Cheers, Rachel