Back pain CURE: Tips to ease excruciating symptoms triggered by SLEEP BACK pain and neck pain affects hundreds of people - most commonly those between the ages of 45 and 54. However, those hit hardest often find their aches and sometimes excruciating pains are triggered by sleep. GETTYNew research from the British Chiropractic Association (BCA) has revealed middle age is the time when people are most likely to see the cumulative effects of poor posture, which can in turn trigger back and neck pain.The research from this age group revealed nearly two fifths - 39 per cent - who have suffered from back or neck pain identify sleeping, or even their mattress as the trigger for those aches, and over half - 58 per cent - admit pain keeps them from sleeping.With 87 per cent of people in this group saying they wake up with back or neck pain – approximately one in eight people every day – the BCA is now urging people to pay attention to their sleeping habits.Rishi Loatey, BCA chiropractor, said: “As we age, our bodies start to see the cumulative effect of years of poor posture, which can in turn lead to back pain.
GETTY“For many this pain is triggered by sleep. “To help stop sleep from becoming a painful experience, I recommend sleeping on your side, so your neck isn’t twisted all night.“In this position, your spine should be parallel to the mattress and should not sag (bed too soft) or bow (bed too hard).“Before bending or doing anything sudden or strenuous in the morning make sure your body - and your back - has woken up. Devoting time to exercise in the daytime is also an important step to build muscle tone and promote good posture.” 6 Simple exercises to prevent painful back pain Try these 6 physiotherapist-approved exercises to prevent a painful back pain. Try these 6 Simple exercises to prevent painful back pain To help stop sleep from becoming a painful experience, I recommend sleeping on your side, so your neck isn’t twisted all night. Neil Robinson, a sleep expert at Sealy, said: “We recently conducted a world sleep census which revealed that almost a third of people aged 45 to 54 say they never wake up feeling refreshed.“
To help ensure you get a restful night’s sleep it’s important to have a good mattress.“Numerous people consider their mattress to be a dull purchase, but investing in a mattress which is tailored to be supportive for you is so important for your health.”More generally, the way people sleep and their mattresses are the third most common trigger for Brits with back or neck pain, affecting 34 per cent of those people. The BCA has offered five tips for those who struggle to sleep.GETTYUpdate your mattressChiropractors recommend buying a new mattress at least every 10 years. Mattresses lose their support over time, so if you can feel the springs through your mattress, or the mattress is no longer level, your mattress is no longer providing the support you need.Those looking for a new mattress can now choose the one that’s right for them with Sealy’s innovative new bed selector app www.sealy.co.uk/bed-selectorBuy the right mattressEnsure your mattress is supportive for you. If you share a bed with your partner, it’s a good idea to look for two single mattresses which can be joined together, to ensure you both get the support you needStart your day rightGetting up out of bed too quickly in the morning could lead to injury.
When you first wake up, try doing some gentle stretches and avoid doing anything too strenuous or making any sudden movementsGETTYGet movingActivities such as yoga, which can improve posture, are recommended for people in the 45-54 age group. Other exercise which helps build your abdominal muscles could also help to protect your back. When exercising, warming up and warming down is essential to ensure that your joints and muscles don’t get a shock.Straighten UpThe BCA’s Straighten Up UK programme offers a series of daily exercise videos to help build muscle tone and improve posture. The BCA advises that, if you are experiencing pain for more than a few days, then you should seek professional help, as an undiagnosed problem could lead to longer-term problems if left untreated. To find out where your local chiropractor is, please visit www.chiropractic-uk.co.uk and search for a chiropractor.According to the charity BackCare It’s the world’s leading cause of disability and the single biggest cause of work-related absence in Britain.
Now an Australian study suggests that paracetamol is ineffective for easing lower back pain. On behalf of the 80% of the population who suffer, Matthew Barbour asked Dr Adam Al-Kashi, BackCare’s head of research and education, for the best alternatives... Evidence: It turns out a DJ really can save your life – or at least make it worth living for those with chronic back pain. In US tests, patients who listened to music for one hour a day reported a 21% reduction in pain. How it works: The music stimulates the release of pain-masking endorphins in the brain. It also helps to alleviate other symptoms associated with back problems, including disability, depression and anxiety. Interestingly, there was no significant difference between those who chose their own music and those allowed to select only from five “relaxation” recordings. Evidence: More than one-third of us spend over 10 hours a day sitting, which can play havoc with back muscles. But the common advice to sit up straight could do more harm than good.
Researchers in Aberdeen monitored patients with back pain sitting slouched, relaxed and upright. Surprisingly, they found that those sitting relaxed put the least strain on their back, while those sitting bolt upright suffered most pain. How it works: Constantly forcing the back muscles into unnatural positions puts excessive strain on the lumbar region. Your body tells you if it’s in discomfort. When you’re relaxed it allows the spine to find its natural position. Dr Al-Kashi says: “Ultimately, we need to dramatically reduce sitting time and move around far more.” Evidence: Hundreds of millions of pounds and 10 million GP visits a year could be saved if NHS patients with back pain treated themselves with gentle exercise, such as swimming, according to Dr Moheb Shalaby, GP and pain management specialist. the British Chiropractic Association reports that those who avoid bed rest and continue normal activities as much as possible suffer less pain and manage to get back to work sooner.
How it works: Even light exercise maintains and strengthens the supporting abdominal muscles which can realign and iron out issues, says Dr Shalaby. Swimming is ideal as the water takes the load off your back while strengthening your core, as well as helping to dissipate the pain. Focus on back and front crawl – not breast stroke, which can aggravate existing problems. Cost: Entry fee at your local pool Evidence: US scientists found back pain sufferers who had two sessions of acupuncture a week were up to 15% more likely to show a meaningful improvement in their condition after one year compared to those receiving standard treatment. However, those getting a “fake” treatment, where their skin was pricked with toothpicks, also enjoyed improvements, suggesting a belief in the therapy might play a key part. How it works: The treatment is based on the premise that back pain can be alleviated by unblocking the body’s natural “Qi” energy. Fine needles are inserted into some of the hundreds of points around the body to clear the channels and stimulate internal healing.
Changes should be noticed after four to six treatments. Cost: From £40 per session, which usually lasts up to an hour. Acupuncture is also offered free on the NHS in some areas. Evidence: The latest and most comprehensive study published in the British Medical Journal showed the Alexander Technique can reduce back pain by a staggering 85%, offering more significant long-term benefits than having a massage or standard medical care. How it works: Students learn to recognise, understand and prevent the consequences of poor postural and movement habits. By improving postural tone, co-ordination, mobility and balance, they experience a significant reduction in back pain. Dr Al-Kashi says: “In one particular study, the benefit was not only sustained up to the 12-month follow-up but continued.” Cost: A course of 20-30 sessions, at around £40 each, is normally recommended. .uk ) for your nearest practitioner. Evidence: latest research shows that these techniques can prove more harmful than beneficial for the upper back.
But used on the lower back, both techniques can speed recovery and provide an effective alternative to drugs or surgery. They are approved by the Royal College of General Practitioners for improvement in mobility and pain in the first six weeks of reported problems. Another report in the British Medical Journal confirmed that spinal manipulation, as practised by osteopaths and chiropractors, followed by an exercise programme, offered significant benefits. How it works: Both practitioners use their hands to adjust the small joints between the vertebrae in your spine to relieve pain and stiffness. Dr Al-Kashi says: “As well as physio-therapy, they can be effective in mechanically dissipating short-term episodes of musculoskeletal pain.” Cost: Typically, sufferers need two to six sessions at £50 each. Also available free on the NHS in some areas. Evidence: Australian physiotherapists from Queensland University showed pilates to be helpful in reducing back pain. However Stuart McGill, a professor of spine biomechanics at the University of Waterloo in Ontario, questions this, suggesting that the deep abdominal muscles it targets do not play a pivotal role in supporting the back.
His studies show pilates is particularly ineffective if performed with poor technique. How it works: Claire Small, of the Chartered Society of Physiotherapy Pilates, says it helps to create a supporting cylinder of muscle around the central spine, stopping potentially damaging forces being applied to the vertebrae, ligaments and discs. “It shouldn’t be your first form of treatment, but can definitely help relieve chronic back problems,” she says. Cost: Classes cost around £6 per session, rising to around £40 for a one-to-one. Contact Body Control Pilates ( bodycontrol.co.uk ) for a qualified instructor. Evidence: Dr Al-Kashi says some people with back pain have found yoga beneficial as a general form of exercise and wellbeing, but evidence suggesting more than this is hard to quantify. However, he says: “Research at York University – funded by Arthritis Research UK – showed that the ‘Yoga for Healthy Lower Backs’ programme, specifically designed for people with back pain, is both effective and cost-effective.”
Go to yogaforbacks.co.uk How it works: Slow, controlled movements improve strength and flexibility to stretch and tone muscles supporting the back. Dr Al-Kashi says: “Remember that yoga includes meditative elements, so it’s not all about stretching and strengthening.” Cost: £3 per group session or £30 for one-to-one lessons. Go to yoga.co.uk for registered teachers. Evidence: A recent study in The Lancet shows glucosamine sulphate, a building block for tissues, prevents wear and tear in the body and lessens back pain – especially for people with arthritis. State registered dietician Sian Porter says the herbal medicine Devils Claw can be “outstanding” for back pain. Subjects who took up to 700mg of Devils Claw daily experienced a greatly reduced incidence of muscle spasm, while their ability to bend down and touch their toes improved. Another supplement, bromelain, extracted from the stem of the pineapple plant, also has a significant anti-inflammatory effect. How it works: Bromelain’s enzymes reduce the release of bradykinina, a substance given off by damaged tissues which causes pain and leaky blood vessels, leading to swelling.
Cost: Around £10 per course of supplements. But Dr Al-Kashi cautions that supplements alone will not cure back pain, and increased mobility combined with a balanced diet is vital. Evidence: Sleeping on a firm mattress is perhaps one of the most widely-held myths surrounding back pain. In a recent study in the Lancet, orthopaedic specialists found that softer mattresses actually offered back pain sufferers the most relief. In the 90-day trial, half the 300 volunteers were given a firm mattress, the other a medium-firm mattress. Both groups experienced improvements in their back pain compared with sleeping on their old mattresses, but those with the softer mattresses benefitted most. How it works: Researchers concluded that softer mattresses can place less pressure on the shoulders and hips, allowing people to sleep more naturally. Cost: From £100 to £1,000. It’s more a personal preference than a price you should be looking at, says Dr Al-Kashi, so try out the mattress as much as possible before buying it.