Latest news with #backPain
Telegraph
3 days ago
- Health
- Telegraph
How to avoid getting a slipped disc (and what to do if the worst happens)
Four weeks ago, Tom Hayes, 58, awoke in his hotel bed with his lower back in agony. 'It was pain I've never experienced,' says Tom, a TV producer, who was working in Turkey at the time. 'I've broken my leg and shattered my ankle in 10 places before and that wasn't half as bad. This pain was so much more extreme. I couldn't work out how to get out of bed and had to call a colleague a few doors down to help me.' Tom went straight to hospital where he learnt that what he was experiencing was a slipped, or 'herniated', disc. 'Knowing that it was just a really common, boring injury took the panic away,' he says. 'Until that point, I think I was in too much pain to be rational and really had no idea what it could be.' A month on, back home and off pain killers, he's feeling only 'mild discomfort' but still wonders how it happened. He hadn't done anything strenuous in the lead up, though he has suffered 'a slightly dodgy back' and intermittent pain for years. 'I'm not particularly unfit,' he adds. 'I walk and cycle but I don't do weights or yoga, or anything to make my back stronger. Am I culpable in that way?' What is a slipped disc? Around 1 to 3 per cent of people in Western industrialised countries will experience a slipped disc – they are twice as common in men than women – and most likely to occur between the age of 30 and 60. Although research teams are looking at stem cell therapy as a means of regenerating disc tissue and preventing degeneration, for now, slipped discs are primarily caused by inevitable age-related change. 'Discs are the spongy spaces between the bones in our back which act as shock absorbers and also enable us to bend,' says Mr Damian Fahy, spinal surgeon at the Fortius Clinic. They are commonly compared to jam doughnuts – with a spongy outside and a hydroscopic gel in the centre. 'After the age of 20, the material that discs are made from starts to change,' explains Fahy. 'It doesn't retain water as effectively and becomes dehydrated – like a stale crispy doughnut – and less flexible. When that happens, it could be that one awkward movement tears the outside of the disc and if it extends right into the core and the gel escapes, you've got a slipped disc. It can cause pain when the gel hits the nerve or because the gel itself contains a lot of chemicals.' In addition to age related decline, added risk factors are: Genetics: A family history can make this more likely due to genetic variations in the protein that the discs are made from. Smoking: It reduces blood flow to the discs and weakens the outer layers. Obesity: The increased load on the spine causes structural weakness. Being Sedentary: Sitting – especially slumping – for extended periods increases pressure on the discs. Certain activities: 'Heavy physical work that involves lifting, twisting and bending,' says Fahy. 'Disc injuries from certain gym exercises – like dead lifts and barbell squats – are also hugely common now. Rowing is high risk too because of the way it loads your spine while bending.' How to avoid a slipped disc 'We can't stop ageing or change our genes, but we can reduce our risk by not smoking and maintaining a healthy weight,' says Fahy. What else can we do? Avoid sitting for extended periods 'Take a break after 20 minutes,' says Fahy. 'It's not a great idea to stand all day either. If you have the option, a sit stand desk is best.' David Vaux, osteopath, healthy ageing expert and author of Stronger, recommends an ergonomic assessment for a working space if possible. 'Stretch out your glute muscles when you go to stand after being seated for a while and take a brisk walk at lunch time every day,' adds Vaux. Choose the right activities 'To prevent disc injuries, you want to build a strong core – and that includes the abdominals, the glutes and the back muscles so you have a corset going right around your body,' says Vaux. The multifidus muscle plays a key role here – a short muscle deep in the back that helps stabilise the spine. According to Vaux, the plank, the side plank and glute bridges are good core all-rounders in an exercise routine. If you're selecting an exercise class, Fahy strongly recommends Pilates. 'Pilates involves natural, functional movements that reach the deep muscles in the back,' he says. General cardiovascular fitness is important too. 'A lot of disc injuries happen when someone overexerts themselves when they're fatigued,' says Vaux. 'That's when you're going to start relying less on your muscles and more on your ligaments, tendons and joints, including the discs.' Build fitness slowly and sensibly. 'Don't sign up to hard classes or push yourself too quickly,' says Vaux. 'Spend three to six months getting generally more active – and if you're doing resistance training, use only your body weight. After you've progressed, you can move to something more challenging.' 'When building fitness, walking is good for the spine and swimming is excellent,' says Fahy. 'It doesn't load your spine and it strengthens the core and back muscles, especially front crawl and back stroke. Cycling is neutral – it doesn't help or harm your back. If you have a damaged back, running is high-risk because of the force when your feet hit the ground.' Learn to Lift ' We see a lot of disc injuries when people lift too much or use a poor technique,' says Vaux. 'Anyone who doesn't use their legs to lift is putting a lot of pressure on the discs in the lower back. Don't just bend at the hips. If you're gardening for instance, or have heavy shopping – or you're lifting weights – you should bend from both the hips and the knees so you go into a squat position.' Do the hard stuff first 'Don't do anything challenging or high risk when you're tired, recovering from a virus, or you've slept badly as you're at much higher risk of a disc injury,' says Vaux. 'If you're low on energy, do some walking or gentle stretching instead. If you're in the garden, don't dig up the big plant or load the wheel barrow at the end of the day. By then, you'll have lost your form and your posture. Do the heavy work first and end with the light weeding.' What to do if the worst happens? Most slipped discs heal over four to six weeks with rest, pain relief and gentle exercise. Over time, the slipped disc shrinks and stops putting pressure on the nerve. 'There's are no rigid rules around treatment paths as this has to be led by the patient and pain levels,' says Fahy. 'You can have a really big slipped disc that looks terrible on a scan but doesn't cause much pain and you can have a small slipped disc that's agonising. If you develop numbness or weakness, it means the nerve is being compressed and potentially damaged and that is something to take more seriously and accelerate.' In general terms though, treatment stages are: Stage 1. Take pain killers – paracetamol and ibuprofen – and rest. If it's pain like you've never experienced before, see a physiotherapist, osteopath or GP. 'Pain causes muscle spasm as a protective mechanism which is very painful so a therapist can break that pain cycle with gentle manipulation and massage,' says Fahy. Stage 2. If the pain doesn't settle, see your GP for stronger painkillers, and if after six weeks, you are not improving, see a specialist such as a spinal surgeon or pain specialist for an MRI scan. Stage 3. The first intervention would probably be a guided steroid injection, administered in an operating theatre or radiology suite. 'It doesn't make the disc normal but it takes the heat out of the situation,' says Fahy. 'It reduces the pain caused by the gel and also reduces the swelling and some of the pressure on the nerve. That enables you to do your physiotherapy exercises and manage while nature heals in the background.' Stage 4. If the injections have failed and the pain is unmanageable or you're developing progressive weakness, surgery is the next step. (The vast majority of slipped discs – 90 per cent – recover without surgery.) 'A microdiscectomy is usually done under a general anaesthetic with a small incision probably 2 or 3cm long,' says Fahy. 'The nerve that's under pressure is released and the escaped gel is removed.' Recovery depends on general fitness, age and access to rehab. 'My general advice is a half hour walk a couple of times a day for the first two weeks after surgery,' says Fahy. 'Week two to week six, if the skin has healed, you can swim, cycle and drive again and start gentle exercise ideally with a physiotherapist. After that you can start more strenuous exercise, including Pilates, with a full return to unrestricted activity in three months.' Surgery Risks Risk of nerve injury leading to weakness, numbness and pain in the lower back or one of the legs – 1 in 100 Risk of incontinence (ranging from partial and temporary to permanent) – 1 in 1000 Risk of infection from surgery – 1 to 3 per cent The disc can also slip again. The risk of this happening after surgery is 7 per cent. The risk without surgery is 9 per cent. 'If you have back pain, then experience numbness between the legs in the saddle area and difficulty with control going to toilet, that's an absolute emergency and you should go to A&E,' says Fahy. Very rarely, a slipped disc compresses the nerves that control bladder and bowel function causing Cauda Equina Syndrome. Unless they are released very quickly by a surgeon, they tend not to recover. Unfortunately, in the UK, the signs are often missed and the time from onset to surgery is in the order of weeks. By comparison, in Germany, it's in the order of hours. Five safe exercise to help you recover from a slipped disc Participating in movement that does not excessively load the spine can help us recover faster. Our focus should be on strengthening core muscles, improving flexibility, and promoting spinal mobility. Movements should be performed slowly and with control, avoiding any movements that cause excessive pain. Always get a diagnosis of your back pain from a health professional and ensure you check if you are unsure about what movements are right for your body. Considerations: Gradual progression: Aim to participate in movements once a week increasing to twice – if your pain does not worsen. Listen to your body: Some movements won't suit everyone. Avoid any movement that makes your back pain worse and stick to the ones that work for your body. Seek professional advice: If your symptoms worsen or you are unsure what movement is right for you always check with a health professional. When a health professional has told you it's ok to get a little more active, consider these movements: 1. Laying knee rolls Lying on your back with bent knees, gently drop your knees to one side and then the other, keeping your back pressed against the floor. Aiming for 5-10 rolls to each side. 2. Hip Bridge Lie on your back with bent knees, slowly lift your pelvis and back off the ground by tightening your core and glutes, front of your thighs in line with your tummy. Hold for one second and slowly return to the starting position. Repeat 5-10 times. 3. Cat – Cow Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a 'cow.' Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a 'cat'. Repeat 5-10 times. 4. Laying Half Extension or Cobra Laying on your front with your hands facing the floor either side of your shoulders. Slowly push up so that your chest is off the floor, supported by your forearms and hands. Hold for one second and slowly lower to the starting position. Repeat 5-10 times. 5. Standing extension Standing with feet hip-width apart, knees slightly bent and hands placed on your lower back. Gently lean back, hold for one second and return to the starting position. Repeat 5-10 times.
The Independent
03-06-2025
- Health
- The Independent
Struggling with lower back pain? This activity could help
A recent study suggests that spending time in nature can alleviate chronic lower back pain, which affects over a quarter of Americans and is the sixth-most costly condition in the U.S. Researchers at the University of Plymouth found that nature provides physical and mental benefits, including stress and anxiety reduction, for individuals with chronic lower back pain. The study, based on interviews with 10 participants experiencing chronic lower back pain for 5 to 38 years, highlighted the importance of natural features like fresh air and the sound of running water in promoting tranquility. Experts recommend that people with chronic back pain consider incorporating nature into their coping strategies, while taking precautions such as using proper hiking techniques and equipment. Researchers suggest making natural spaces more accessible through better paths, seating, and virtual reality innovations to ensure everyone can benefit from nature's therapeutic effects.
The Sun
09-05-2025
- Lifestyle
- The Sun
Home Bargains is selling a £5 buy that makes ‘gardening a breeze' – and will save your back this summer
GARDENING can be a great way to spend a warm summer's day, but it can also quite a laborious activity. A budget buy can save you the back pain of moving pots and other heavier items this summer. So if you're someone with a keen green thumb but have always been put off by the body aches caused from hauling around your materials, don't worry. An affordable item from Home Bargains is guaranteed to make gardening an easier task. The Jardin Planter Caddy With Wheels is available in a set of two for just £4.98. According to the product description, this buy "makes gardening a breeze". "These lightweight caddies let you effortlessly move your heavy planters, giving you more time to style your garden just the way you like it," manufacturers said. You no longer have to strain yourself trying to move your heavy garden planters or pots. Simply place them on the planter caddy and let it do all the hard work. For extra ease, why not place your empty planter on the caddy and fill it to avoid any lifting. This easy step will give you more time to style and select the perfect spot in your garden. The caddy is described as "lightweight" and measures 18 centimetres in diameter, making it ideal for use with most planters. Grow your groceries - how to grow tomatoes from tomatoes! As well as preventing back strain and speeding up the process, these caddies have additional benefits. They can protect surfaces from scratches or leaks, keeping your floors and patios clean and intact. And since back pain is a common complaint among gardeners, especially older people, this budget buy may be just what you need. Home Bargains also has a budget-friendly buy that helps your knees while tending to your flower beds. The budget retailer is also selling a budget buy guaranteed to . Top 5 Spring Gardening Jobs *If you click a link in this boxout, we may earn affiliate revenue Nick Grey, Gtech Inventor and CEO shared the tasks to crack on with as Spring arrives. 1. Clean your garden Make sure to clear away all leaves, soil and plant debris from your patios and flower beds; this creates a healthier environment for new growth, especially as we get into the summer months. Gtech's Garden Safety Kit includes durable gardening gloves and safety glasses; perfect for comfortability whilst tackling those outdoor tasks. 2. Weeding Early Spring is the best time to tackle weeds; if you can introduce some regular weeding into your routine, you can guarantee a tidy garden all year round. 3. Hedge maintenance Spring is the ideal time to tidy up overgrown hedges and shrubs, as regular trimming ensures healthy growth and reduces pest issues. Using a tool like the Gtech Lightweight Hedge Trimmer can help to keep your greenery looking sharp and neat. 4. Composting Starting a compost heap this spring is a pro-active, cost-effective way to harness nutritious soil for your plants and recycle organic waste that will benefit the overall health of your greenery and foliage. 5. Look after your lawn Lawn care is hugely important in assuring your garden stays looking beautiful. Make sure to rake away any excess leaves and trim your grass routinely. Another garden light from the store is described as having a "cute" twist. And shoppers can also pick up a £9.99 novelty decor buy that adds character to flowerbeds. A £7 gardening gadget is also available from Home Bargains and is guaranteed to transform your lawn. Home Bargains shoppers can choose from a variety of 20 plants available for as little as £2.99. 2
Telegraph
07-05-2025
- Health
- Telegraph
Why your poor posture could be shortening your life
If you're hunched over your phone, slouched over your desktop or slumped in bed reading this, then put shoulders back and listen up. Because how you sit, stand or walk in everyday life has lasting consequences for your health. In extreme cases, it might be slowly killing you. When your mother told you to 'sit up straight' (or as dance teachers put it, 't--s out, tummy in') she was onto something. Good 'posture' (derived from the Latin ponere, meaning 'to put' or 'place') is something most of us are blessed with at birth. But over the years we begin to stoop, droop, slouch and slump – with lasting implications for our bodies. Catie Miller is a former dancer who's built a career on spine health and founded the Barre Series. ' Poor posture is far more than an aesthetic issue, it's a silent threat to your long-term health and affects everything, from how well you breathe to how efficiently your organs work,' she says. The most obvious posture-related ailment has to be back ache. In the UK, 2.5 million of us suffer from chronic back pain every day. It's the most commonly reported health condition for people aged 30-50, and musculoskeletal disorders are among the top causes of work absenteeism. But there are other, more surprising health issues that have been associated with poor posture, such as headaches. The American Migraine Foundation found that people with migraines showed more evidence of 'neck dysfunction' than the general population. Other studies have linked forward head posture (the jutting out of chin and curving of the neck) with tension headaches. 'It makes sense really, as bad posture can increase shoulder tension, which over time can lead to headaches,' explains Dr Tom Oates, a consultant physician at the Royal London Hospital. 'So for some people, a reset of posture might be enough to reduce or even eliminate the cephalalgia (head pain).' We all know how crucial our shut eye is to our health and general well being, and studies have show the correlation between sleeping positions deemed as 'provocative' to our spines – and restless nights. 'Deficient posture can put your entire system of muscles in a compromising position interfering with your night's sleep, and we are learning more and more about how detrimental for general health poor sleep can be,' says Dr Oates. Digestion can be another casualty according to Dr Oates. 'If you neglect to consciously stand, carry shopping, or sit properly, eventually your there will be compression on your organs, slowing the digestive process and causing stomach issues. Perhaps unsurprisingly, upright posture has been shown to improve transit of intestinal gas – and therefore might help overall digestion.' Studies have even linked poor posture to incontinence. Slouching increases abdominal pressure which then puts pressure on our bladders. And how we stand can also decrease our pelvic floor muscles ability to hold tight against that pressure. Another motivating factor to standing straight. Miller (whose own perfectly straight posture makes her seem much taller than her actual 5ft 7in, I can't help noticing) is an American now living in Britain, whose own mentor is the physician Dr Jack Kreindler. 'Particularly from our 40s onward, spinal degeneration kicks in, narrowing spinal discs and reduced elasticity become far more common,' Dr Kreindler explains. 'These sorts of changes really accelerate ageing from the inside out, especially as they're made worse by our sedentary modern lifestyles.' 'Since we started to walk on two legs, and because we live relatively long lives, spines face more pressures than originally intended. The discs between the spine bones bulge and break over time and our postures in the modern reality of computers, cars, phones, and desks put on more pressure still.' Dr Kreindler and Miller passionately believe that flexing our discs should be a priority for all of us, to helps get more oxygen to the area by enabling the lungs, abdomen and viscera (soft organs) to have more space and flexibility. I strongly suspect my own spine isn't in the best shape, thanks to sitting at a desk for eight hours a day (which we're constantly told is as bad for us as smoking). Plus I'm on a Tube for almost a further two more and, come the evening time, I'm rather partial to my sofa. None of this bodes well for my spine health. Miller suggests that while turning 40 is the time people often start wondering if they need Botox or hair transplants, we'd be better off asking whether the true secret to a more youthful appearance actually lies internally. A hunchback and sloping shoulder adds years, but the encouraging news is that lots can be done once you know what needs correcting. 'Consistent exercise and conscious awareness have to work together,' says Miller. 'Strengthening the body through intelligent movement, while regularly checking in with posture, allows us to gently realign, rebalance, and restore our body's healthy mechanics over time.' 'Our posture really is a key indicator of how well we're ageing, ultimately, the way we move through life needs to support our clarity of mind, restorative sleep, and healthy bodies which are both resilient, adaptable and ready to cope with every challenge we face over the decades.' To allow Telegraph readers to learn from my own unsightly postural mistakes, I gamely pull on the Lycra and allow Miller to give my poise the once over. Here, she walks me through the things I'm doing wrong – and what I need to do instead... Standing Are you guilty of what Miller dubs the 'queue slouch'? Standing in line, hips swayed forward, chest collapsed, with your shoulders rounded? Let's be honest, you're probably on your phone too. And chances are you've shifted your weight into one hip, perhaps a hangover from the days of having a toddler constantly perched on one (and yes, you probably always favoured dumping the weight into one particular side, further compounding the damage). The commonly seen 'queue slouch' really strains the lower back, says Miller, and over time this creates what she calls 'muscular imbalances'. As one side of your body grows weaker, the other side learns to compensate, and then you're on the path so all sorts of unwelcome bodily niggles. 'It's not about perfection, it's about creating lasting habits that support your body's best expression, every single day,' says Miller. Miller instead teaches her students the 'active stand' (think grounded feet, long spine, light ribs), 'This small shift activates our deep stabilising muscles,' she says. 'It's important to remember that almost every move we make in our daily life – from the way we sit at a desk to how we carry shopping bags or hold a child – naturally impacts how we stand and how our personal 'plumb line' aligns.' I follow her advice, trying to relax my shoulders and hold my head high. After decades of careless standing, holding myself correctly feels a little unnatural at first, but I can't help noticing it does make me look a bit slimmer and my legs look more elongated. Why this is bad Compresses your diaphragm and limits full, nourishing breaths Strains the lumbar spine Promotes tight hip flexors and weak glutes What to do instead Stand with your feet hip-width apart Lightly engage your core by drawing your navel to spine Stack ribs over hips and hips over heels Soften knees, lift through the crown of your head Take a few deep breaths into your ribs, feeling the spine lengthen Sitting at a desk Spending nine hours a day seated (as is the national average) is already associated with a host of health risks, obesity and heart disease to name two. But for many of us, long periods of sitting is unavoidable for our work. Getting up more and stretching is recommended, but it's just as important to ensure the way we sit causes as least harm as possible. The biggest crime when it comes to our seated posture, says Miller, is to slump down and create a 'desk cave' with our spines. 'That's when we typically round our upper backs, with our chins jutting forward, and have our shoulders internally rotating as we reach for the keyboard,' she says. Are you also guilty of eating lunch at your desk? Don't, you're storing up further health woes. Slouching post-meal puts pressure on the abdomen, forcing stomach acid in the wrong direction which can trigger heartburn and acid reflux. Why this is bad Leads to forward head posture and neck strain Weakens mid-back muscles Restricts deep diaphragmatic breathing Contributes to tech neck, tension headaches, and poor focus What to do instead Sit tall with feet flat and knees at 90 degrees Find your sit bones and lengthen your spine upwards Imagine a string lifting you from the crown of your head Open your chest without flaring the ribs Place hands softly on your thighs, shoulders relaxed Placement of your feet is key Rather than assuming good posture is about pushing out your chest as dance teachers may instruct, it actually all starts in your trotters, as you need to create a strong foundation, says Miller. It's the position of your feet which determines how you recruit muscles, balance weight, and stack your joints, she explains. 'A mindful foot stance creates a ripple effect through the body, it encourages neutral spine placement, healthy hip alignment, and a strong, supported core. Without that grounded base, imbalances travel upward, leading to compensation patterns that can strain your posture over time.' Watching TV It's natural to want to recline when you're chilling out after work, but the 'sofa slump' is a crime against posture and the sure to premature hunch-backing it seems. 'Trust me I know how tempting it is for everyone to sink deep into their sofas, with their hips tucked under and their shoulders hunched forward. Chances are their head rests awkwardly on their arm. None of this is great!' says Miller. Instead, she teaches students the 'supported soft sit'. She suggests cue-ing your core every so often, but thinking more along the lines of 'soft activation', rather than gripping as if you were actively exercising. 'Movement is built on stable, smart alignment, not tension,' she says. Why this is bad Compresses the lower spine Can create shoulder impingement Disrupts natural curves of the spine Reduces oxygen intake What to do instead Sit upright on the edge of a cushion or fold a blanket under your hips Keep feet on the floor, knees slightly lower than hips If reclining, support your lower back with a small cushion and stack your spine Keep your chin slightly tucked to maintain cervical alignment Lying down Lying down at the end of a long day, is there anything better? Well, not if you're doing it the wrong way it seems. The so-called 'bed collapse' might be my favourite nighttime position, but the foetal position with your chin tucked tightly and knees hugged inwards, is doing us no favours. Nor is lying flat with no head or knee support, if that's more your style. Here's how we should be positioning our bodies to rest instead, and for bonus points Miller suggests ending your day with three deep breaths to help tune into your body's natural rhythm of release before you turn off the light. Why this is bad Can compress the neck and upper spine Leads to back stiffness or disrupted sleep Impacts breathing and recovery What to do instead Lie on your back with a small pillow under your knees to soften the lower spine Place a folded towel or soft pillow under your head to keep neck neutral Shoulders relaxed, palms facing up Breathe deeply into the ribs for 3–5 minutes The spine workout Once postural issues become chronic, they're much harder to reverse, says Miller. Structural changes like disc bulging or degeneration can occur, reducing mobility and increasing pain. That's why early intervention through functional movement practices are crucial. 'These simple exercises help build awareness in the body, restore our natural alignment, and strengthen supporting muscles to prevent further deterioration,' says Miller. 'The goal isn't just temporary relief; it's long-term resilience and wellbeing.' Here are three exercises to work out your spine and keep your body supple: Stand with your feet hip width apart, lengthened spine and shoulders down Inhale, draw your tummy muscles towards your spine Exhale, tuck your chin to your chest, letting your shoulders fall forwards and your arms dangle down. Keep your knees slightly bent Curve your upper back and roll your spine down towards the floor, one vertebra at a time When you've got as far as you can, tuck your tail bone under and make sure your tummy muscles are still engaged and inhale Exhale slowly as you roll back up, use your core muscles to re-stack the spine with the head last to come up. Start on all fours with hands under shoulders and knees under hips. Inhale, drop your belly, arch your back, and lift your head and tail bone (cow pose). Exhale, round your back, tuck your pelvis, and draw your chin towards your chest (cat pose). Repetitions: Perform 8-10 repetitions, focusing on slow, deep breathing. Muscles worked: Spinal erectors, abdominals, and pelvic muscles. Lie on your back with knees bent and feet flat on the floor. Tilt your pelvis upward, pressing your lower back into the floor, then release. Repetitions: Perform 10 controlled and rhythmic tilts.
