According to The British Chiropractic Association (BCA), 82 % of us spend six hours or more a day sitting in front of a computer screen. It’s no wonder back pain is such a common problem when we’re hunched over our desks for the most part of the day.
Many of us will experience back pain at some point in our lives, and whether it’s joint stiffness, trapped nerves or aching muscles, it’s a painful nuisance that can cause chaos to your daily routine, particularly if you’re laid up in bed for days on end.
Back pain can be caused by several factors, and often we’re just advised to take painkillers to ease the pain. But there are other ways to beat back pain without having to reach for the medicine cupboard. We asked a team of experts to share their top suggestions to get you back on track.
1. Keep your core muscles ‘fit for purpose’
Your deep core muscles wrap around your trunk like a natural girdle, supporting your spine like a built-in corset. Sometimes through injury or poor conditioning they aren’t as efficient as they should be. Lynne Robinson, founder of Body Control Pilates and author of Pilates for Life explains: ‘Pilates exercises are perfect for ensuring they do their job properly. To locate your core muscles, sit tall, breathe in and as you breathe out gently engage your pelvic floor muscles and draw them up inside, you should feel your abdomen hollow. Hold this internal zip for a few seconds breathing wide as above. Now you’ve found them you can use them as, when and if you need to. Don’t be tempted to ‘hold’ them in all the time though, just engage them as required to help control your alignment and movements.’
2. Reduce sugar, caffeine and unhealthy fats
Some foods can worsen pain and inflammation. These include sugary foods, refined carbohydrates (white bread and other foods made from white flour), coffee, fizzy drinks, alcohol and too much red meat. ‘Avoid frying or cooking foods at high temperatures in vegetable oils too, as this can create free radicals that could contribute to inflammation in your body. Instead, cook with coconut oil or a small amount of organic butter, or use cooking methods that don’t require fat or oil. Generally, increase your intake of whole foods, such as fresh vegetables and fruit, nuts and seeds, whole grains, beans and lentils.’ suggests Shona Wilkinson, Head Nutritionist at nutricentre.com.
3. Keep hydrated
Because your joints and spinal discs are partly made up of water, chronic dehydration could start to cause pain and stiffness. ‘Aim to drink 1.5 to 2 litres of water or herbal teas throughout the day. This is another reason to avoid too much coffee and tea, which can contribute to dehydration.’ explains Nutritionist, Cassandra Barns.
4. Relax your muscles
Magnesium has many important roles in your body, and one of them is to support healthy muscle function. Weak, tight and tense muscles can contribute to back pain. ‘Make sure you’re getting enough magnesium by eating green vegetables, nuts and seeds, fish and whole grains. Taking extra magnesium in supplement form could also help.’ says Barns.
5. Stop inflammation
One of vitamin C’s many roles is helping to produce collagen in your body. ‘Collagen is needed for the production of cartilage that forms part of the intervertebral discs in your spine. Vitamin C also helps to protect your cells against oxidative stress (free radical damage) that can contribute to pain and inflammation.’ explains Barns.
The best sources of vitamin C are of course vegetables and fruits, especially peppers, kale, broccoli, Brussels sprouts, watercress, red cabbage and berries. ‘A daily vitamin C supplement may also help’ recommends Barns.
6. Your guide to wearing high heels
Unfortunately, smart dress code at the office means high heels, which can cause all sorts of issues besides the feet, including lower back pain. Heels force your foot forward and shift the angle of your body, so your weight isn’t evenly allocated over the spine. Wearing them every day can cause pain from your knees all the way up to your back. Podiatrist at Carnation Footcare Dave Wein suggests: ‘To provide immediate relief from common arch and heel pain make sure you massage the area each evening. Try PediRoller – it’s ridged design provides on-the-spot comfort and will help strengthen the foot muscles as well as prevent straining.’
7. Get your omega-3s
As well as having known benefits for your heart, brain and eyes, omega-3 fats such as those found in oily fish have been studied for their potential role in reducing pain and inflammation – including back pain. ‘Try to eat two or three servings a week of oily fish, which include salmon, mackerel, trout and sardines. Flax seeds and chia seeds and their oils are also good sources of omega-3 and are ideal to include daily, especially if you can’t eat fish. You can also try taking a supplement too.’ says Dr Marilyn Glenville, nutritionist and author of Natural Health Bible for Women.
