Discussing the four everyday positions that are giving you back pain and how to sort it… fast.
WORDS: Experts at Mind Your Back
New research commissioned by mindyourbackuk.com – backed by Mentholatum,[1]makers of a range of evidence-based topical muscle and joint products and the brains behind the public health initiative, has revealed how a staggering one in seven Brits suffer from back pain most days, with six in 10 saying it affects their health and wellbeing. In the same Real World Research poll, 43% of respondents noted that their back pain affects other parts of the body too including the neck, legs, and hips.
In this research, Mind Your Back found that:
- Just over half (52%) of respondents said back pain affected their sleep and sleep patterns
- 40% said it contributed to increased stress and anxiety
- 47% admitted to it causing mood changes
- Plus, nearly half of Brits have called in sick to work because of back pain.
Physiotherapist and part of the Mind Your Back expert hub, Sammy Margo adds that living with continual discomfort is bound to take its toll on our mental health.
“The Mind Your Back research poll shows that more than half (51%) of us are less likely to go out and socialise when we’re suffering from back pain, and it’s well known that socialising is key to good mental health.[2]”
Evidently, we need to do something about our back pain. Sammy Margo adds: “Our spines are complex, made up of irregular bones called vertebrae, set one on top of the other. Spongy intervertebral discs between the vertebrae provide cushioning and reduce the stress caused by impact when we move. Yet our backs are fragile if we don’t take proper care of them.”
So what’s causing our pain?
According to the fascinating study, us Brits are already in the know.
- Just under half (48%) believed poor posture was a cause of pain, with others citing injury (22%), trying to do too much (23%), age (19%), sedentary lifestyle (18%) and workstation setup (16%).
“Posture is a huge contributor to back pain, even more so in recent years with the rise of working from home, and often, working from the sofa, bed or kitchen table,” explains Sammy Margo.
Sammy Margo adds: “But with some simple tweaks, these posture saboteurs can be made a little more spine friendly, so that as we age our backs can remain healthy and pain-free. After all, prevention is better than cure.”
The everyday positions giving Brits back pain and simple hacks to bust back pain from Sammy Margo at Mind Your Back
- Hunched over the steering wheel?
Getting from A to B can be far simpler on a set of wheels. However, sitting forward and hunching over the wheel, as well as remaining in one position for a long period of time, can really impact our spinal health.
“To protect your spine when driving, make sure hips are back in the seat, and knees just slightly lower than hips. Ensure that eye level is plenty above the steering wheel and have your seat so it’s ever so slightly leaning back and not completely upright at a 90-degree angle. Take regular breaks too, “notes Sammy Margo.
- Slumped at the desk?
Back in the office? “As we get tired working at our desks, our bodies slump in the chair and our shoulders hunch over the keyboard,” notes Sammy Margo.
“With many of us now either working part of the week at home and then in the office or home working full time, many of us will be without a decent desk setup. And the situation has only become worse as our equipment isn’t always set up in a healthy position to support the health of our necks and spines.”
Aim to sit with your ear, shoulder, and hip in line, with shoulders, rested. “Try sitting with your bum against the back of a chair and feet flat on the floor and aim to have your screen right in front of you at eye level,” says Sammy Margo, who adds that it’s vital to take breaks. More than a quarter (26%) of those polled in the Mind Your Back survey said that they often find that hours have passed before they’ve had a chance to stretch or move around.
- Staring down at a phone?
Scientists estimate that 75% of the world’s population is hunched over their hand-held devices with their heads flexed forward, which increases the weight load on the neck by 5-fold[3]. If you’re one of the millions of people who relies on their phone for news, entertainment and general information, then you could be at risk of tech-neck. When standing, aim to have your ear, shoulder, hip and ankle in line.
“Try standing with your back against a wall as a guide,” says Sammy Margo. “As for checking your phone, see if you can avoid looking down at it as you walk. Instead, wait until you’re sitting comfortably and look at a screen at eye level,” adds Sammy Margo.
4. Falling asleep on the sofa?
A long day at work can often mean we slump on the sofa in the evening and may even fall asleep.
“While this may feel comfy when you first drift off, it’s common to wake with a ‘crick in your neck’ due to poor sleeping posture,” says Sammy Margo.
“The best sleep position, when lying on your side, involves being supported in accordance with the natural curve to help ensure good spine alignment. A flatter pillow can help with this. Try placing a pillow between your legs (if you sleep on your side) or under your knees (if you sleep on your back).”
Busting back pain
We must care for our backs; Sammy Margo says: “Prevention is better than cure, or at the very least acting as soon as any niggles start to develop. The earlier you tackle any back health issues, the greater your chances of enjoying a supple and pain-free back well into old age. That’s why Mentholatum’s mindyourbackuk.com campaign is a great place to start for people wanting to bust back pain and who don’t know where to turn for advice on taking better care of their backs. Plus it is free.
“The five S.T.E.P.S. – stretch, therapy, exercise, posture, strengthen – which form the Mind Your Back Campaign could be the difference between living with chronic pain for years and ageing with a supple, healthy spine that allows you to keep enjoying all the activities that you love.”
Physiotherapist, pilates and core expert from the Mind Your Back expert hub, Clara Kervyn, notes “There’s a lot we can do to help ourselves that doesn’t involve medication or popping a pill when it comes to back pain. Mentholatum offers an extensive range of cooling, heating and anti-inflammatory topical products to suit everyone at any stage of their life including:
“Heat therapy: The Deep Heat range contains products that help ease tight muscles and helps restore movement while others provide pain relief. The increased blood flow helps aid the 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 from back pain, rheumatic pain, muscular aches, pains, and swellings such as strains and sprains. Deep Relief Joint Pain Gel is also suitable for the relief from pain associated with non-serious arthritic conditions.”
Mind Your Back is a free, national campaign to help us manage and prevent back pain by following five simple S.T.E.P.S:.
STRETCH: A good stretch several times a day is a great way to loosen tight muscles and increase mobility. see: https://www.mindyourbackuk.com/stretch
THERAPY: Find the right topical products – hot, cold, or anti-inflammatory – to help manage your back pain.
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.
STRENGTHEN: Try exercises to help strengthen your back muscles and prevent pain spots developing. To view the Mind Your Back suggested strengthening exercises see: https://www.mindyourbackuk.com/strengthen