A lot of us know what it’s like to struggle with back pain, whether it’s a knot in your shoulder, a tight lower back, kink in your neck, or general waves of pain in difficult to reach locations.
According to a 2021 definition in the journal Annals of Internal Medicine, 80 percent of us will experience lower back pain in our lifetime, resulting in time off work, reduced productivity, and loss of employment. What’s more, the UK Health and Safety Executive (HSE) found that 39 percent of all reported work-related musculoskeletal disorders were due to back pain between 2020-21.
But there must be a way to sort it out? A way to let you actually stand up straight when you leave your desk, or bend down without wincing? A way to not have to carry a foam roller and tube of Deep Heat everywhere you go? Our physios have some ideas.
“Low back pain is defined as pain in the back, anywhere between the lower ribs and the buttock crease. Acute low back pain is an episode that is shorter than six weeks in duration,” says Stephen Bowden, ergonomist specialist at Morgan Maxwell.
“In an era dominated by screens and sedentary jobs due to the pandemic, the prevalence of back pain has skyrocketed,” says Kieran Sheridan, co-founder and physiotherapist at GulfPhysio.com. “Tight hips, often a consequence of prolonged sitting, contribute significantly to back pain. The hip flexors, a group of muscles connecting the hip joint to the spine, can become chronically shortened, affecting the alignment of the pelvis and placing strain on the lower back. As we spend more time in seated positions, whether at work or during leisure, our hip flexors adapt to this posture, creating a domino effect that reverberates through the spine.”
In other words: too much time at a desk, or sat watching Netflix is having a negative effect on our backs. It’s even affecting our rest, with researchers finding that back pain sufferers had greater chances of developing anxiety, stress and experiencing poor sleep quality.
There is hope. “The majority of low back pain events gradually improve and can be managed with treatment at home and self-care, usually within a few weeks,” says Bowden, which is encouraging.
Stretching should be your first port of call when it comes to dealing with persistent muscle pain, and Pilates is one of the best forms out there. Originally designed to keep dancers supple, it’s a fantastic tool when it comes to staying loose.
“Breaking free from the shackles of sedentary living requires a proactive approach,” says Sheridan. “Incorporating active stretching – known for its significant impact on injury prevention and muscle performance – is needed to form long term flexibility gains and thus avoid preventable muscular atrophy.”
Loads of studies back this up, including research published in the Journal of Applied Physiology, which found that active stretching supports muscle performance and reduces risk of injury. “Unlike quick stretches that provide a temporary solution, active stretching contributes to long-term flexibility gains, making it a preferred choice for those seeking sustained improvements in range of motion and overall musculoskeletal health,” Sheridan explains.
Sheridan backs Pilates as a fantastic way to promote core strength, flexibility, and controlled movements. “It’s a great, low-impact, targeted solution for individuals seeking relief from back discomfort, and something you can easily do at home,” he says.
A 2017 study found swimming reduces your risk of early death by a stonking 28 percent and helps us stay mentally and physically fit into old age. It’s also a great recovery tool, meaning if you’ve pulled your back in the gym – or simply sat too long at work – a few lengths in the pool can do wonders.
Swimming is the ultimate in low-impact recovery exercises. For Bowden, it’s a great way to keep your back supple and prevent pain while also strengthening and improving fatigue resistance in your back muscles. “Swimming, with its full-body engagement and gentle impact on joints, stands out for its potential to alleviate back pain through improved mobility and cardiovascular benefits,” agrees Sheridan. “The dynamic movements in swimming may offer a unique advantage for those seeking a holistic approach to back pain relief.”
Both Bowden and Sheridan agree that accessibility and personal preference play more of a role when choosing between swimming or pilates, as both are a great way to loosen your hips, strengthen your back, and generally banish any troublesome knots.
To help you plan your back care, Sheridan has put together the following seven-day plan. Don’t worry if you don’t have time for everything – just aim for a good mix of strengthening and flexibility exercises and you’ll soon see improvements.
Monday: Core Strengthening
“One hour of alternating HIIT training and weight-lifting. Make sure you do not go above your capacity and ask a professional to guide you through the proper usage of gym facilities.”
Tuesday: Cardiovascular Exercise
Swimming (30 minutes): Low-impact cardiovascular exercise to improve overall fitness without stressing the back.
Followed by brisk walking (20-30 minutes): Promotes blood circulation and helps maintain a healthy weight.
Wednesday: Flexibility and Stretching
Dynamic Stretching (10-15 minutes): Arm circles, leg swings, and hip circles to prepare the body for movement. Pilates or Reformer Pilates is great.
Thursday: Strength Training
Deadlifts (3 sets of 10 reps): Builds strength in the lower back and hamstrings.
Lat Pulldowns (3 sets of 12 reps): Strengthens the upper back and shoulders.
Bridges (3 sets of 15 reps): Targets the glutes and lower back.
Friday: Cardiovascular Exercise
Cycling (30 minutes): Low-impact exercise that enhances cardiovascular fitness without straining the back.
Saturday: Rest or Gentle Activity
Engage in light activities such as walking or gentle stretching to promote recovery and avoid overexertion.
Sunday Mind-Body Connection
Pilates (30-40 minutes): Focuses on core strength and controlled movements.
Meditation (10-15 minutes): Reduces stress and promotes relaxation, which can positively impact back pain.
A more active approach is key to undoing the damage of our sedentary, desk and sofa-bound existences. If you don’t have time for the weekly plan above, there are other tricks you can try on the go:
- “Incorporating regular breaks from sitting and adopting ergonomic work setups – like standing desks, can counteract the effects of sitting,” says Sheridan.
- “Avoid long periods of time in in flexed i.e. slumped postures,” says Bowden, i.e. go for a walk on your lunch break and put the laptop away when you get home.
- “Avoiding rapid and awkward bending movements especially in the morning,” says Bowden. Leaping out of bed is a young man’s game…
- “Lay on your side,” says Bowden. “The foetal position is ideal for equalising equalises pressure across the discs in your back.”
- “Lift slowly with the back flat and the weight close to and in front of the body to reduce the peak compressive forces,” advises Bowden.
