Back Pain: The Chain of Command

Your spine is essentially the chain that forms the ‘backbone’ of your entire body. Without it you would be a blob of muscles, organs and soft tissue piled on the floor.

Your spine commands respect because it is the pillar that supports your body, allows you to walk, stand and sit, as well as touch and feel; because it forms the canal connecting the nerves from your body and limbs, to your brain. While your heart may be the vital organ that keeps you alive, without your spine you wouldn’t be able to move. 

There are three natural curves in your spine that give it an "S" shape when viewed from the side. These curves help the spine withstand great amounts of stress by distributing your body weight. Between the bony vertebra are spongy discs that act as shock absorbers. The lumbar spine (or lower back) connects the thoracic spine to the pelvis, and bears the bulk of your body's weight.

Your spine is not rigid though. It allows movement through the intervertebral joints connecting the bony vertebra. These joints allow you to twist, to bend forward and backward, and from side to side. Large groups of muscles surrounding the spine, pelvis, hips and upper body all interact to allow for movements like walking, running, jumping, and swimming.

However, there are also muscles deep in your body that work constantly just to maintain your posture when you’re sitting and standing. It is essential that all elements of the spinal ‘chain’ work harmoniously together to ensure fluid movement without overloading structures resulting in injury and pain.

Any link in the chain that becomes ‘stuck’ will not only affect that spinal level but also the movement and strength of the chain above and below it. If the muscles around the spine are uneven in strength and length (flexibility) this too can affect the ‘chain’, altering the alignment and motion of the links.

Taking care of your spine now will help you lower the chances of experiencing back pain later. Many of the steps you can take to improve the overall health of your spine involve nothing more than practicing better body mechanics, or how you move and hold yourself, when you do daily tasks and activities.

Taking Care of Your Spine

Pay attention to early warning signs or pain. Although back pain is very common and nearly every person will experience at least one episode of back pain in a lifetime, it is essential to address any symptoms promptly.

It has also been shown in studies that early treatment and rehabilitation can prevent recurrent bouts of back pain and prevent the development of chronic lower back pain which can be very debilitating, stressful and depressing. It can affect your ability to work, play sport, socialise and sleep, all of which can further compound your pain cycle. 

Your back pain could be due to inflamed ligaments, damaged intervertebral discs, nerve irritation, bony formations on the spine, muscle imbalances such as weakness or a lack of flexibility, leg length differences, or muscle strains, to name just a few. Even the way we move (or don’t move) at work, school or sport can all be an underlying cause to the current pain.

How Osteopathy Can Help with Back Pain

Your Osteopath can treat the pain or stiffness experienced from back pain using massage, soft tissue mobilisation, spinal manipulation, heat, acupuncture and other devices.

It is important that you, together with your Osteopath work through a rehabilitation programme (specific exercises and stretches) to correct underlying muscle weaknesses, flexibility issues, and the  sequence in which the muscles around your spine work to provide stability.  A Osteopath can also give you advice on correcting posture / technique for work and sport.

Should you need referral to another professional your Osteopath can also help with this, for example, a dietician to counsel on a meal plan to achieve a healthy body weight. Being active can also help prevent as well as cure back pain.

Chat to us today about what we can do to help, email info@chartclinic.co.uk

 or call 01737 248 023.

Back Pain and Sleep Issues

One of the most common issues back pain sufferers experience is sleep disruption so we have put together an interactive Back Pain and Sleep Guide to help you banish those sleepless nights and wake up feeling refreshed.

The guide includes:

·         6 Strategies for Improving Your Sleep

·         8 bedtime stretches to relieve back pain (with video links)

·         Sleeping positions that will help relieve pain (with links to videos)

·         7 Yoga Poses that will help cure most back pain issues

·         A morning stretch routine that will help ease pain from a restless night (with videos)

 CLICK THIS LINK TO FIND OUT MORE AND DOWNLOAD THE GUIDE

HERE

Disclaimer: This information is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. 

Not just backs! - What is Osteopathy?

Chart Clinic Osteopath, Francesca offers her insights on what Osteopathy is in her following introductory article.

Hello everyone!
My name is Francesca, I’m Italian. My first approach to the osteopathic world started 5 years ago with the beginning of my studies.

Before that, I was sceptical as most of the people in my country (well, now it’s hopefully getting better!) It’s a common belief that the osteopath heals bones and, to be honest, I thought that as well, at least once in my life!

Let us think about the etimology of the word: -osteo, from Greek osteon (that means "bone") and -pathy, from Greek patheia (that means “disease”).

However, in this case, the suffix –pathy derives from the english word “path” as to say that the osteopath acts through the musculoskeletal system (-osteo) in order to promote structural integrity and restore/preserve health.

In the UK the figure of the osteopath is much more well received. However I feel the need to make a step forward, dispelling a myth: osteopathy is not just about backs – it’s even more than that!

Recent research has showed that osteopathic treatments are effective in treating low back pain, whose life-time incidence has been estimated to be of 51% to 84%.

The question we need to answer is: what is causing the symptomatology right there? A type of pain so common, in fact, can mistakenly target toward hasty diagnosis and it is interesting to note that two patients that have symptoms apparently identical, have totally different etiology.

Apart from strained ligaments, nerve root’s compression or inflamed facet joints etc., the low back pain could also be caused by altered function of the gastrointestinal system: recent studies pointed out improvements in the quality of life of patients affected by the irritable bowel syndrome, following osteopathic treatments.

This is just one of the several conditions that could be managed by the osteopath, in association with a medical support where it is deemed necessary, thanks to a functional rebalancement between the neurological and vascular support between back and digestive organs.

Every body has its own innate capacity to heal itself: it could be impaired because of trauma or functional overload and overuse – our role is to find out what is causing the issue, and to activate that physiological healing flux once again.

FRANCESCA CAVALLARO

D.O. M.Ost. RQ (UK)

Francesca completed a 5-year course at the International College of Osteopathic Medicine in Turin, Italy. 

Her post-graduate experience includes studying at the Surrey Institute of Osteopathic Medicine (NESCOT), where she achieved a Master’s Degree in Osteopathy, internationally recognized as the highest academic achievement obtainable. 

Francesca works in Reigate at our Osteopathic Clinic on Tuesday and Thursday.

Call 01737 248 023 or book an appointment online at our website

3 Moves To Save Your Back

Exercises that specifically target the core muscular system can be a helpful addition to treatment for low back pain.

As a preventative measure, they can help your posture and the supportive structures of your spine.

At Chart Clinic we use the bespoke exercise prescription software Rehab My Patient to help or patients not only improve their symptoms but enhance their muscle and joint well being after the pain has gone.

1) Plank

Rest on your forearms and your toes. Hold this position. Keep good straight posture, and do not let your back arch too much. This is a core strengthening exercise. 

Repetitions: 3 | Time: up-to 1 minute holds

Video: http://youtu.be/noeBz0JoW-4

2) Horse-stance horizontal

 

Go on to all fours, and keep good posture. Draw your tummy inwards (towards the ceiling). Carefully straighten your arm in front of you, and your opposite leg behind you, moving in a slow and controlled manner. Repeat each side. This is a great core stability and core control exercise to work the deep abdominal muscles. The exercise will also strengthen the lumbar erector and gluteal muscles.

Sets: 3 | Repetitions: 10-15
Video: http://youtu.be/BTaCXKy53wc

3) Supine bridge basic

Lie flat on your back, with your knees bent, squeeze your bottom muscles and slowly lift your body upwards. Keep your arms by your side and use them to help you balance. Make sure you maintain good posture (do not over-arch your lower back) and contract the deep abdominal muscles by squeezing your tummy towards your spine. This exercise helps to strengthen the abdominal, lower back, gluteal and hamstring muscles.

Sets: 3 | Repetitions: 10-15
Video: http://youtu.be/fK_xUE3OKIE

To book a consultation, treatment or for a bespoke exercise programme call us on 01737 248 023 or email info@chartclinic.co.uk

Book Online Click Here

Spinal Health – The 5 pillars of a happy, healthy back

Article by Chris Lawlor, Chart Clinic Osteopath

In the UK alone up to 2.5 million people experience back pain every day of the year, here at the Chart Clinic we want to give you some tips to overcome your pain or to keep it at bay if you’re not to suffering.

1)    Maintain good muscular tone and strength

Lower back and core muscles are vital players when it comes to lower back pain, it’s important to keep these muscles in shape in order to provide stability and protect your lower back and pelvic region.

Personalised treatment sessions with an Osteopath can massively help; we are specifically trained to spot imbalances or weaknesses in people’s bodies and have a wide array of treatment techniques to help counteract these issues.

Your Osteopath will also give you tailored exercise/strengthening routines in order to maintain strong muscular health.

2)    Maintain Flexibility

Getting the right combination of flexibility and strength is key; too much of one and not enough of the other doesn’t tend to do the body much good. Some light daily stretching exercises should be done regardless of pain in order to keep your body mobile and supple. Again your Osteopath will design the most effective rehab/stretching programme that suits your specific needs and will be checking up on you to make you’re keeping up with your ‘homework’!

3)    Get Enough Sleep

We’d all love an extra hour or two in bed, but evidence does actually show sleeping for slightly longer each night can improve the health of your back, especially with disc related injuries. This is because when lying down your spine is free from vertical compression (which builds up throughout the day, sitting/standing/exercising etc) so at night the discs in your spine have more time to replenish and can then perform their function of shock absorption and nerve protection.

4)    Stay Hydrated

Continuing with the health of your discs, these structures need plenty of water to perform optimally and so it is important to keep hydrated throughout the day. The recommended daily intake of water is 2 litres, so always try and have a bottle or glass on the go and remember if you’re actually thirsty it usually means you are already slightly dehydrated!

5)    Prevention is Better than Cure

As with most things in life, being proactive is better than being reactive, and the same is true with your spine! Generally looking after yourself and following some of the steps above is a sure fire way to keep problems at bay.

But if things do build up make sure you come and see an Osteopath before the problems get too severe.

As a rule of thumb the longer problems are left untreated, generally the more difficult they are to get back to 100%, so book an appointment as soon its starting to bother you and get on top of the problem to nip it in the bud!

To book an appointment with Osteopath Chris Lawlor call 01737 248 023

What do Osteopaths treat? - Back pain

Back pain is a very common problem, with reports suggesting as many as eight out of ten of us will suffer from it at some point during our lives (1). Around 5.6 million working days in the UK are lost each year due to back pain, second only to stress (2, 3).
Back pain can affect anyone at any age, and can often be the result of a sprain or a strain of the structures of the back such as the muscles, ligaments, joints or damage to the discs. Osteoarthritis or wear and tear in the back can also be a reason.
Most of us know that back pain can be painful and inconvenient, but it’s not usually serious and will often resolve on its own within a few weeks. However, many people seek osteopathic treatment to address it quickly(4) and at a time and place of their own choice; and osteopaths are skilled at helping prevent back pain from becoming a chronic, long-term condition.

For more information from the Institute of Osteopathy click here

Sources:

1. Palmer KT, Walsh K, et al. Back pain in Britain: comparison of two prevalence surveys at an interval of 10 years BMJ 2000;320:1577-1578
2. www.backcare.org.uk/factsandfigures
3. www.nhs.uk/Livewell/workplacehealth/Pages/backpainatwork.aspx
4. Gurry et al. (2004) looked at a multidisciplinary setting within Plymouth Primary Care Trust (PCT)46. It found that the return to work time was quicker using this service which included osteopaths than GP and physiotherapy services alone.

Back Pain Relief: Self Help Tips & Advice

Here are some tips and advice from Chart Clinic Osteopath, James Clapham on how to prevent and manage low back pain.

In the unfortunate event that you suffer with some problems, you may notice that your back feels tender, bruised or inflamed. The muscles in your low back may feel stiff or could possibly go into spasm and perhaps even a combination of the two. If this is the case for you, in this article you will find some self-help tips and advice that should help to offer you some relief. Also detailed is a list of some pain relief medication to help you prior to your appointment with an Osteopath.

The reasons for back pain are many and should you suffer with back pain, then the following self-help tips will be of use.

Disuse

If you neglect to use your back without due care and attention you may run into difficulties. For example, maintenance of poor posture in a sustained positions e.g. sitting slumped or slouched with poor posture in front of the telly. This can stretch and strain the muscles, ligament and delicate structures supporting your spine in your low back. This can be avoided by: 

1 - Ensuring that your low back is supported with a pillow or cushion to help maintain the natural curvature in your low back

2 - Take regular breaks, avoiding sitting in one position for too long is helpful. Just getting up from your seat to get a drink or briefly stand and move about will help – it doesn’t have to be a long break.

      Misuse

There a many ways in which you can misuse your back. A classic example is lifting without with poor posture i.e. bending your back to do all the lifting. For example lifting a heavy bag or suitcase, moving some heavy furniture or carrying small children – these are some of the ways we see people who have hurt their back. 

Top tip for lifting: The key thing here is to lift properly – bend your hips and knees as opposed to just your back and keep the weight as close to your body as possible.

Something new, overdoing or abusing it

These can all come together and overlap in some ways, for example this could be a return to and/or starting a new sport, a long very hard day in the garden in spring or challenging the kids to a game on the Kinect or Wii! Potentially here we can overdo it or abuse our bodies.

It’s fine to do all these types of things but just follow this advice

1- Take regular breaks 

2- Vary the type of activity or game you are playing

3- Don’t keep going on and on, always stop so you feel you could do more.   

     If something does go wrong – here is how you can get out of trouble…

Move it or lose, just don’t abuse it

Firstly make sure you keep moving, allowing your back to move is highly beneficial to most types of back pain. Movement reduces inflammation and stiffness. If you rest your back completely this will encourage stiffness, increase inflammation and lead to muscle weakness.

Feeling stiff, tight or muscle spasm?

HEAT is generally the best application here. Use a hot water bottle, wheat bag or heat pack. It should never be so hot it could scald you. Apply heat as required ensuring you protect the skin to avoid burns. Generally we don’t advocate topical heat creams and pads, on occasion inflammation may be present and heat could possibly make your problem worse – so it easier to take a heat pack off than a cream or gel.

Feels inflamed, bruised, swollen or hot?

COLD is your best option here. An ice pack, cold compress or bag of frozen vegetables are good options. It is well debated as to what the appropriate length of time and intervals to apply ice. I find that placing an ice pack on the affected area for 10 minutes of every hour or when the skin warms up again (whichever comes first) throughout the day is most useful for my patients.

Never place an ice pack / frozen veg in direct contact with the skin, always use a damp tea towel or cloth. This will prevent ice burns. Avoid exceeding the recommended icing time and prolonged use and actually cause more inflammation.

Feeling stiff AND inflamed?

Contrast bathing using a combination or hot and cold is the solution for you. Follow these rules:

1-  Always start and finish with an application of cold.

2- Use each one for 4-5 minutes.

3- Always ensure ice is wrapped in a damp cloth. 

4- Apply as above following a routine of cold-hot-cold, applying more changes if  required. 

Medication

As an Osteopath, I don’t offer advice on what medication to take, but if you do want help to feel more comfortable then the following drugs can be brought without prescription. The following are simple guidance to what the differing types of medicines are for.

Anti-inflammatories: Aspirin, Ibuprofen. Avoid taking without medical advice if you are asthmatic or suffer with stomach complaints such as ulcers. These help ‘mop up’ the pain causing chemicals and reduce inflammation.

Pain Killers: Paracetemol, Codeine. These change the pain signals reaching your brain.

Muscle Relaxants: these can help ease muscle spasms by relaxing the nerves rather than the muscles themselves, these may be prescribed in short doses for low back pain and muscles spasms but are not available without prescription, so you should seek GP advice. 

As with all medication it is very important to seek the advice of your pharmacist for proper guidance.

Disclaimer: The information within this article is intended for information only and should never replace medical advice. As with any injury, if in doubt get checked out by a medical professional.