Back pain – what to do in an emergency

So your back is hurting and you cannot easily or quickly get to a professional? There are two positions you can adopt that are stable and should mnimise further damage. Lie on your back, knees bent, head resting on a small cushion. Alternatively, same position but put your feet and lower legs up on a chair. Maintain this position for no more than half an hour at a time. Being still, especially bed rest, is not generally recommended. When you move from lying to sitting, roll onto your side before sitting up. If walking is too painful, try crawling on all fours. It’s a relatively stable position for you to be in and will minimise stress on your back. Try to remain active while seeking help.

Are there specific exercises I can do for my back pain?

Exercises for back pain tend to divide into three categories – those that stretch tissues, those that strengthen them, and those that work the core postural muscles (diaphragm, pelvic floor muscles, transverse abdominis, multifidus) that support the back.

Before you embark on any exercise programme, it is sensible to consult a professional, such as a chiropractor, doctor or physiotherapist , to establish the cause of your back pain. Some exercises which help some types of back pain could make others worse. Indeed it is sensible for any new exercise regimen to be undertaken initially with the advice of a specialist, to ensure you are working the right muscles in the right way.

Bear in mind that most back exercises are best undertaken once any initial pain has subsided, as many exercises are designed to help avoid a repetition rather than manage the pain.  However here are some simple, safe exercises you can try. With the proviso – they make your pain worse, stop.

• Lie on your back, knees bent, head supported on a small cushion, and concentrate on breathing in and out deeply (expanding the whole of the rib cage). This position is comfortable for your back and the breathing works your diaphragm muscle.
• Position yourself on all fours, then alternately tuck your head down and your tail down (rounding your back up) then return your back to a neutral position (without arching your neck up). Hold each position for a count of five, repeat no more than five times. This move – called ‘the cat’ – gently mobilises the spine.
• Seated, fold yourself forwards from your waist as far as you can, drop your hands towards your feet, and hold the downward position for a count of 10. This move stretches the lower back muscles.

How to care for yourself

Although back pain is common, affecting 87% of people in Indian metros according to a recent survey, there are plenty of things you can do to help yourself. Here are just a few examples:

• Maintain a healthy weight – overweight, especially around the abdomen, stretches some of the muscles that protect your back
• Exercise regularly – fit muscles and ligaments cope better with the rigours of daily life
• Uses your legs when bending – position your back so you protect it when lifting heavy or awkward items
• Take regular breaks – if you are sat at a computer during the day, try to get up and stretch, move around, every 30 minutes or so
• Drink plenty of water – at least 2 litres a day – because your discs are largely water and need help with hydration
• Sleep on your side (with a pillow between your legs) or on your back, not on your front, to keep your spine in neutral
• Seek help from a chiropractor for relief from back pain.