This is why movement could be the best solution for back pain

Pause. How is your posture right now?

If you instantly had to adjust your body, bringing the shoulders down, straightening the back, then sitting or standing with better alignment, you probably – like the rest of us – could do with caring better for your back.

Tomorrow begins Back Care Awareness Week, but really we should be paying attention to our backs all of the time.

It’s not just about your physicality either – not taking care of your back can be the cause of headaches, tension and pains.

Four in five Brits are affected by back pain, and the sedentary nature of lockdown has worsened the problem.

Musculoskeletal expert and head of clinical education at Connect Health, Ash James, says people have a false idea that movement should be avoided when back pain strikes.

He says: ‘I tell my patients and students that “motion is lotion,” which basically means the more you move the better your body feels.

‘There are many common misconceptions about the dangers of back pain, how to treat it and what causes it, but for 98% of people it’s not dangerous and will resolve within six weeks.’

Why you should keep moving

While some studies say the correlation between poor posture and back pain is loose, it’s important to change your body positions often and pay attention to them.

Ash says: ‘Particularly for someone working at a desk all day or who spends a lot of time seated, you need to change your body positions. Stand up. Stretch. Pop to the corner shop. Just don’t stay in the same position for long periods of time.

‘Many people still working from home aren’t getting the regular incidental exercise they once were – the daily commute, the trip to the photocopier or the sandwich shop run.

‘So even just walking up and down the stairs a few times or having a gentle stroll around the block during a break, will help expend some energy, get the muscles working and will do wonders for your mental health.’

If you are in the office once again, Ash recommends you don’t get home and immediately slouch on the sofa.

While rest is important, if you’ve been at a desk all day then sit and watch TV all night, you’re not getting an optimal amount of movement in.

He adds: ‘You can mitigate the negative effects of prolonged sitting by exercising – so an after-work class, could be the perfect solution. 

‘For those who do love a bit of a Netflix binge, downtime is really important but just be mindful of what you’re consuming during that rest – being sedentary and eating junk food, drinking lots of alcohol and smoking, will have a detrimental impact.’

Movement when you already have pain

Despite the belief that you should avoid all exercise when there is some damage physically, Ash says it’s unwise to stop all movement.

‘We know that sometimes people avoid exercise because they are fearful of doing more damage, but in most instances, it can help them get better quicker.

‘For anyone nervous about this, I’d suggest opting for low-impact and gentle exercises at the outset and then building up to more advanced workouts, as confidence levels grow,’ he says.

Alternatively, walking is good too.

And what about any experiences of pain? Ash says there’s misunderstanding there too.

He adds: ‘Pain is about protection and many people experience it long after the body has healed.

‘Pain is a warning sign from our nervous system – encouraging us to protect ourselves from other potential dangers.

‘Back pain can be due to several biological, social and psychological factors with flare-ups often caused by day-to-day stresses and anxiety.’

He says to check the ergonomic set up of your workstation and not be afraid to take breaks for gentle movement.

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