After an episode of back or neck pain
If you have recovered from an episode of back or neck pain now would be a good time to think about some of the things you can do to reduce the likelihood of it coming back.
Consider the following steps which research tells us can help:
Exercise: Being even a little fitter is helpful. Simple easy to achieve changes make a real difference. There are two types of exercise that help:
General exercise such as brisk walking, cycling or swimming. Half an hour five times week is a good goal. It is important to do something you enjoy as you are more likely to stick with it.
Exercises targeted to your back. Improving the effectiveness of the muscles that stabilize the spine may make the back more resilient. For example, core stability exercise like Pilates and exercises that help with flexibility such as Yoga or stretching have been shown to be effective.
Sitting: Sitting even in a well adjusted office or car seat creates stress for our spine. Where possible limit the time you sit to no more than half an hour before getting up. A break of even a minute makes a real difference. Consider arranging to stand some of the time at work.
Weight: There is a clear link between being heavier and having more back pain. Interestingly this may not be because of the weight but might be because larger people tend to be less active. What ever your size ‘motion is lotion’ when it comes to our back.
Stress: Anxiety, tension and stress cause our body to react more strongly to pain and affect normal patterns of motion. These can make back pain more likely and more severe. Developing ways to manage stress in yourself such as breathing and relaxing techniques is helpful. Moderate exercise reduces the impact stress has.
Smoking: Tobacco use is linked to back pain. Just another reason to re-think your habit.
Pause and think before you lift: Awkward lifting posture, or holding objects away from your body increases by eight times the chance of causing a back problem.
Concentrate: Being distracted whilst lifting or carrying out a task was found in one study to be the biggest risk factor for new back pain.