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 Regular exercise, correct posture and following ergonomic principles will reduce the possibility of back and neck pain attacks, and will enhance your health and, therefore, your productivity too.
When back pains flare up it is important to be aware of the following:
- What you can do to help yourself
- Why you are prone to back problems
- What advice and actual treatment you can expect when you visit your physiotherapist at The Joint and Knee Clinic
Prevention is better than cure.
To avoid back and neck pain attacks, it is important to bear the following in mind:
- Sedentary lifestyle and lack of exercise:
Most backaches are caused by weak and inflexible muscles in the spine, primarily as a result of lack of regular exercise, poor posture and excess weight.
- Correct posture:
It is important to try to maintain the natural curve of the spine while sitting and working at the computer, standing, lifting, pushing or pulling.
- Sitting:
Many sedentary workers spend prolonged periods in a sitting position. This could cause severe stress on the back and neck. Secretaries, computer operators, people who frequently drive, etc. are especially prone to back and neck problems.
- Prolonged posture:
Avoid holding the same posture, i.e. typing or using the mouse, for extended periods or performing repetitive activities because since this may cause headaches and a tingling sensation of the fingers and toes. Maintaining the same posture for lengthy periods increases stresses on the discs, joints, muscles and the nerves. When working on a prolonged task, remember to take frequent breaks and do exercises, which are designed to relieve tensed or irritated structures of any stress.
A variety of treatment modalities are available for aches and pain of the back. These include:
- Traction
Has a dramatic effect on acute (short-term) spine pain associated with severe arm/leg pain and a tingling sensation in the fingers or toes.
- Manual therapy
Manual therapy entails the use of highly qualified hands to locate abnormal tensions around joints, muscles and ligaments. This therapy is very "site-specific" and highly effective.
- Exercise
Your physiotherapist may create an exercise programme for you, which build up strength and increase joint flexibility. This is probably the most important treatment to ensure long-term relief. Exercises are necessary to build up muscle tone, particularly in the stomach and back regions. These muscles are of vital importance as they support the spine.
- Trigger point therapy
Useful for long-term back and neck pain. It can be applied with application of direct pressure via thumbs, elbow or acupuncture needle.
- Taping
Effective with pregnant women suffering from weak ligaments at the back and pelvis. Also very effective in overactive shoulder muscles and for whiplash injury.
- Acupuncture and Dry Needling
Used as an alternative healing treatment to relieve the physical and emotional stress of back pain.
- Self-help
Getting back on your feet. Always keep active, and build up your strength gradually. Moving around and doing normal activities will not harm your back - not doing them will reduce your chance of recovery. Obviously, this should be checked out with your doctor. Set goals to build up fitness. Do not do more on good days and less on bad days.
Learn to relax. Muscles get tight and tense if you are stressed.
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