Experiencing lockdown back pain since the beginning of the pandemic? You’re not alone. As was recently reported in the Independent, more than a third of Britons have experienced increased back pain during lockdown. In fact, with millions of people less active than before the pandemic began, and with so many spending their working days spent hunched over a laptop without ever leaving the house, the global pandemic has certainly had side effects on our posture.
The Independent reveal that a recent “survey of people working remotely, by Opinium for the charity Versus Arthritis, found 81% of respondents were experiencing some back, neck or shoulder pain. Almost half (48%) said they were less physically active than before the lockdown. Another study by the Institute for Employment Studies found 35% reporting new back pain while working from home.”
According to the World Health Organization, back pain is one of the leading causes of disabilities around the world. Yet, most people experience it at some point in their lives, especially as they get older. A report from the National Institute of Neurological Disorders and Stroke cites that an estimated 80 per cent of adults experience lower back pain at some point in their lives
Unfortunately, the older we get, the more likely we are to experience back pains and niggles. As one ages, the bones and joints in the lower back start to change. The spinal discs, structures that serve as cushions between the spinal bones, tend to wear out or become fragmented. When these structural alterations occur, it can lead to back pain.
Besides that, sometimes, a disc pushes outside the space between the bones and presses on a nerve off the spinal cord. This is what causes sciatica, which is the pain that happens when a disc compresses the sciatic nerve – the nerve that leads into the buttocks and leg.
The human back is composed of a complex structure of muscles, ligaments, tendons, discs, and bones, all of which collectively work to support the body and allow us to move.
Though there are some back pain cases whose cause is unclear, it’s common to see back pain result from medical conditions, poor posture, and issues like strained muscles or ligaments, a muscle spasm, muscle tension, damaged discs, injuries, fractures, or falls.
For those who suffer from back pain, the feeling of discomfort each time you stand up or bend over will be all too familiar. Unfortunately, when this pain starts getting in the way of daily activities, particularly keeping fit and healthy, it can be a real drag. Activities like lifting something too heavy, sitting in a hunched position for an extended period, or making an abrupt twist or turn of the body can all cause strains on your back.
If the pain does not improve after three to four days, it might be wise to see your GP or a physician. However, if your back pain is not severe, you may try one of these fast and effective ways to relieve back pain.
USE ANTI-INFLAMMATORY DRUGS
If pain isn’t nerve related, the likely cause of back ache is because of inflammation brought on by a muscle or ligament strain. You can relieve this pain with a non-steroidal anti-inflammatory drug (NSAID), such as ibuprofen or naproxen, which can help reduce your back pain.
However it’s worth noting here that as Healthline reports “New research suggests that non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen provide little relief for back pain sufferers—and have the potential to cause serious side effects, as well”.
Indeed, doctors say that over time, NSAIDs can cause gastrointestinal problems. The NHS advises not to take them for ten consecutive days without consulting a doctor.
Jesse Bible, MD, an orthopaedic spine surgeon tells Healthline “I think most people who have experienced back pain know that over-the-counter medicines aren’t going to be a panacea,”. He continues, “What we recommend is a variety of lifestyle modifications and treatments that can help in addition to taking a pill.”
TRACTION THERAPY
Back traction, also known as non-surgical spinal decompression, is a popular therapy used by many chiropractors’ and physical therapists. It works by gently stretching the spine and is often used to treat conditions like slipped discs, sciatica and herniated discs.
Back traction and stretching devices can provide long-term back pain relief at home, but it’s essential that you ask your doctor if you’re a good candidate for this type of therapy, since it doesn’t work for everyone.
As noted in Healthline, “Your physical therapist may recommend that you buy cervical traction equipment to use at home. Certain devices may require you to have a prescription. Cervical traction devices are available online and in medical supply stores. Your physical therapist should show you how to use the device properly before you use it on your own. It’s important that you check in with your physical therapist even if you’re doing a home treatment. They’ll make sure you’re doing the best treatment, measure your progress, and adjust your therapy as necessary.”
The NHS concur, suggesting that’s it’s vital that you first consult with a medical professional on whether your particular back issue will respond favourably to this therapy; ”it is safe when recommended following a thorough verbal and physical assessment by your physiotherapist. There are some conditions and situations where traction may not be appropriate. During assessment your physiotherapist is ensuring that any treatment offered is safe for your condition, taking into consideration all other aspects of your general health”.
USE COLD AND HEAT THERAPIES
When you have a back injury, using an ice pack to ease the pain and prevent swelling, known as ‘cold therapy’ can help relieve pain.
Keep in mind, though, that 48 hours or later after the back pain started, it might be more helpful to apply heating pads or a hot-water bottle to your back. The warmth will soothe and relax the aching muscles and will increase blood flow to help the healing process.
However, both cold and heat therapy are only helpful for the first week. If the pain persists after this time, the likely solution lies elsewhere.
GET A NEW MATTRESS BUT LIMIT YOUR BED REST
It may surprise you, but the average lifespan of a mattress is less than 10 years. So if your mattress is sagging or approaching the end of its natural shelflife, then you should consider investing in a new one.
However, it may help to know that both overly soft and excessively firm mattress will likely not be doing your back any favours, as several studies over the years suggest that people with lower back pain who sleep on medium-firm mattresses do better than those with soft or firm beds.
Over the years, bed rest has been advised as a treatment for back pain, but recently medical wisdom has seen prolonged bed rest fall out of favour. As Harvard Health reports, ”in very small doses, bed rest can give you a break when standing or sitting causes severe pain. Too much may make back pain worse.”
Doctors now believe that it is better to keep moving so that your muscles don’t become stiff. Of course, bed rest remains a useful relief from low back pain, especially when it hurts to sit or stand, but it should be done in moderation for best results.
CONSIDER PHYSICAL THERAPY
A physical therapist will put you through stretches and exercises to manage your back pain, and correct any imbalances that might have caused it. The therapist may also employ other treatment techniques, such as ultrasound, electrical stimulation, and active release therapy.
Exercise helps to build strong and flexible muscles strengthened against minor injuries. It can also help the healing process for an aching back, prevent problems in the future, and improve function.
Work with your doctor or therapist to develop an exercise program; they can help you determine if your program will include aerobic activities, strength training, or flexibility exercises. Generally speaking, it is most important to strengthen your core and back extensor muscles, but by consulting with an expert first, you significantly lower your risk of exacerbating your injury.
CONSIDER COMPLEMENTARY THERAPIES
There are several types of complementary therapies that can be helpful for back pain relief. They include:
- Acupuncture is a method in which therapists insert sterilised needles into precise points in the body to release blocked energy. The needles are said to change the way the nerves react and may reduce inflammation. According to a 2015 review of research by Harvard, acupuncture can provide more relief than painkillers.
- Spinal manipulation involves registered chiropractors applying pressure directly to the part of the body that aches to correct spinal misalignment.
- You can also try applying therapeutic massage to relax aching muscles. Again, this should be carried out by a trained professional to mitigate the risk of injury.
- You can also engage in movement therapies, such as yoga and tai chi. These physical movements can help stretch and strengthen back and hip muscles.
Please keep in mind that the evidence that these therapies are effective remains inconclusive, and in general, these therapies are considered useful only when combined with the other relief methods.
They often say that prevention is better than cure, so head over to our article on steps to prevent back pain and problems here.