With Back Awareness Week from 3rd October, here are the easiest ways to take care of your spine today.
We’re a nation living in pain. Well, if stats are anything to go by. A worrying one in seven Brits experience back pain most days, and a staggering six in 10 claim that back pain affects their health and wellbeing, according to research carried out by mindyourbackuk.com – backed by Mentholatum,[1] makers of a range of evidence-based topical muscle and joint product.
The data has also found that 52% of back pain sufferers say their sleep is affected, with 47% stating that they experience mood changes and 45% are less active thanks to the pain they’re facing. Plus, 40% actually admitted to feeling increased anxiety and/or stress due to their back pain, with 23% saying the pain makes them feel old.
It’s time for change, and it’s time to help the nation prevent and overcome back pain, which can have debilitating effects on day-to-day life. In honour of Back Care Awareness Week, kicking off on 3rd October, mindyourbackuk.com wants to help Brits manage and prevent back pain.
According to data sourced by mindyourbackuk.com, 86% of people reckon that there should be more information or campaigns based around back pain prevention with advice on how to care for our precious backs.
Luckily, Mentholatum’s latest mindyourbackuk.com campaign can offer the support Brits need.
Physiotherapist and part of the mindyourbackuk.com expert hub, Sammy Margo, notes that it has come at a crucial time when back pain is plaguing the lives of so many.
“This free, national campaign mindyourbackuk.com can help the nation to manage and prevent back pain, simply by following five simple S.T.E.P.S.”
She adds, “Mind your back encourages us to Stretch; apply heat, cooling, or anti-inflammatory Therapy solutions; Exercise; correct our Posture; and Strengthen our muscles.”
Here’s how to give your back the love it deserves…
#1. Assess your workspace
According to the mindyourbackuk.com data, over a quarter of Brits sometimes work from the sofa, while 16% admit they do this often! There’s also a large number of people (four in 10!) who eat their meals while sitting on the sofa; in fact, 64% admit that they eat more often from the sofa than at a table.
Sammy Margo explains, “Working and eating from the sofa might be comfy, but we naturally slouch when sitting on the sofa, and this has a serious impact on our posture and, therefore, our spine.”
She adds, “Aim to sit at a desk with your screen at eye level, feet flat on the floor and back upright. Most companies now can assist with working from home setups, so you can work more comfortably.”
#2. Take breaks to stretch
Next time you put the kettle on, use the time to stretch and reset your muscles. “Stretching several times a day is a great way to loosen tight muscles and increase mobility,” says GP Binita Kalaria and adviser to mindyourbackuk.com.
According to mindyourbackuk.com research, 27% of people do not do daily body stretches, which, according to Dr Kalaria, could have a huge impact on muscle tightness and mobility. She recommends the stretch below; however, for easier at-home stretches, check out Mind Your Back’s selection online.
Try: Lateral flexion (side to side)
- Stand tall with your feet hip-width apart.
- Slowly slide your left hand down the side of your left leg, keeping the opposite shoulder down.
- Pause here, then slowly come back up to standing. Repeat on the other side.
- Aim for two more flexions on both sides.
#3. Watch your weight
Being overweight places far more pressure on joints, which can ultimately lead to more pain.
Physiotherapist, yoga and core expert Clara Kervyn and adviser to mindyourbackuk.com says that it’s important we don’t put on any unnecessary extra weight as it can have a big impact on the state of our spine.
In the UK, of those aged 45-74, nearly three-quarters are overweight or obese[2]. “Our joints and muscles don’t want to be under increased strain; it’s no wonder they end up in pain! Losing weight by following a nutritious, balanced diet and making exercise and general movement a priority can help you shed unwanted weight and give your joints the best chance at feeling comfy,” says Clara Kervyn.
According to the data by mindyourbackuk.com, 37% of those who suffer from back pain wish they could go back and avoid putting on weight. Taking the right steps to lose weight could be the secret to avoiding back pain.
#4. Love Topical Therapies
Find the right topical products – hot, cold, or anti-inflammatory – to help manage your back pain.
- Hot: soothes muscles, aches and pains; may ease tight muscles and help ease movement
- Cold: fast, soothing, and comforting cooling relief
- Anti-inflammatory: effective relief from back pain, rheumatic pain, muscular aches, pains, and swellings such as strains and sprains
#5. Get up and move
Exercise has been proven time and time again to support our health. In the UK, it’s recommended that everyone does at least 150 minutes of moderate-intensity activity every week or 75 minutes of vigorous activity[3]. “Include strength-based activities, too,” adds Sammy Margo.
Unfortunately, the stats aren’t too positive when it comes to the UK’s exercise habits. Just over a third of men and 42% of women don’t maintain activity levels needed for good health. But you don’t need to go hard at the gym to reap benefits. Adding extra steps to your day can help.
You can do this by getting off the bus earlier, walking wherever you can, and taking the stairs instead of the lift.
“Plus, adding resistance-based exercises into your day, such as squats, lunges and press ups, can help to strengthen the body, supporting your back and preventing injuries. You could even do some exercises during the ad breaks of your favourite TV show,” says Sammy Margo.
#6. Sort your posture
From overuse of phones resulting in ‘tech neck’ to a rise in working from the sofa, causing our upper back and shoulders to hunch over, our posture is a big part of the back pain problem.
Sammy Margo explains that however we stand, sit or lie, our posture should be a priority. “When you stand, keep your ankles, hips and shoulders in line with each other. When sitting, your hips, shoulders and ears should be in line, your feet should be flat on the floor, and when you sleep on your side, place a pillow between your legs. Or, if you sleep on your back, place a pillow under your knees.”
Even if you aren’t suffering from back pain, it’s worth perfecting your posture. According to the latest mindyourbackuk.com research, 35% of respondents who face back pain would turn back the clock and prioritise their posture if they could.
#7. Sit up and take action now!
Strengthen your back muscles. “A strong back means more support and less chance of pain,” says Clara Kervyn, who explains that there are several exercises which can be done at home, using zero equipment, to strengthen the muscles that support the back.
“The core muscles are just one group of muscles that help to support the back; a strong core provides good support for the spine,” adds Clara Kervyn. Give the below back strengthening exercise a try.”
Try: Bridge
- Lie on your back with your feet near your bottom arms, flat by your side.
- Engage your bum and pull your tummy in.
- Tilt your pelvis to the ceiling and lift your tailbone off the ground and then your back, one vertebra at a time, until there is a straight line from your knees to your shoulders.
- Pause for a few breaths and then reverse the move, lowering yourself back slowly to the ground. Keep your pelvis tilted until your spine makes it back to the ground. Repeat this two times.
mindyourbackuk.com is a free, national campaign to help us manage and prevent back pain by following five simple S.T.E.P.S. and these are:
STRETCH: A good stretch several times a day is a great way to loosen tight muscles and increase mobility.
THERAPY: Find the right topical products – hot, cold, or anti-inflammatory – to help manage your back pain.
- Hot: soothes muscles, aches and pains; may ease tight muscles and help ease movement
- Cold: fast, soothing, and comforting cooling relief
- Anti-inflammatory: effective relief from back pain, rheumatic pain, muscular aches, pains, and swellings such as strains and sprains
EXERCISE: Our backs need to move to stay healthy. If you’re new to exercise, seek out gentle activities and build up slowly to more strenuous ones. Aim ultimately for the recommended 150 minutes of moderate-to-intense exercise a week. Walking, cycling, dancing, yoga, and swimming are all great options to keep your spine supple and your muscles moving, even if you don’t normally do any exercise.
POSTURE: Perfect your posture to enjoy a strong and healthy back as you age. Learn the healthiest ways to:
- Stand: with your ear, shoulder, hip, and ankle in line. Try standing with your back against a wall as a guide.
- Sit: with your ear, shoulder, and hip in line. Try sitting with your bum against the back of a chair and feet flat on the floor.
- Sleep: with your spine straight when lying on your side. Try placing a pillow between your legs (if you sleep on your side) or under your knees (if you sleep on your back).
STRENGTHEN: Try exercises to help strengthen your back muscles and prevent pain spots from developing.
Mentholatum offers an extensive range of cooling, heating, and anti-inflammatory topical products, most drug-free, to suit everyone at any stage of their lives. Here’s a fast product summary:
- Heat therapy: The Deep Heat range contains products that help soften tight muscles and help restore movement, while others provide pain relief. The increased blood flow helps aid the healing process.
- Cold therapy: The Deep Freeze range of products provides soothing and comforting cooling relief. Deep Freeze Cold Patch cools, soothes and comforts the back during pregnancy and beyond. Always check new symptoms with your midwife or doctor.
- Anti-inflammatory: Deep Relief Anti-inflammatory Gel is recommended for the effective relief of back pain, rheumatic pain, muscular aches, pains, and swellings such as strains and sprains. Deep Relief Joint Pain Gel is also suitable for relief from pain associated with non-serious arthritic conditions.
To view the Mind Your Back suggested strengthening exercises, visit https://www.mindyourbackuk.com/strengthen.
References:
- [1] A nationally representative survey of more than 1091 British adults conducted by independent pollsters, Global Perspectus, Winter 2022-Spring 2023
- [2] https://commonslibrary.parliament.uk/research-briefings/sn03336/
- [3] https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/#:~:text=do%20at%20least%20150%20minutes,not%20moving%20with%20some%20activity
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