Six things you should avoid if you have back pain

Back pain is a big health concern for over-60s and the general population, with 80 per cent of people experiencing back pain at some point in their lives. The holiday period is among the worst times for back pain, due to people sleeping in different beds, starting new exercise regimes, running barefoot on the beach, and other activities that aren’t usually a part of every day life.

How can people avoid succumbing to back pain? While there are no guarantees, consider the following key points on what not to do regarding your back.

Don’t stop moving

When we are in pain, we restrict our movements to avoid the discomfort. As a result, we gradually move less and less over time.

As humans, we are made to move and when we don’t, problems emerge. Research shows less movement, such as bed rest, is the worst possible thing for back pain. Moving a little as often as possible is key to treating the pain. Once pain subsides, it’s important to keep moving and increase your range of movement, which becomes a preventative measure.

Don’t give up on exercise

A major frustration with back pain is being limited in what exercises you enjoy. But it’s so important to keep up with any exercise regimes, or consider altering your regime to something more achievable.

A combination low, medium and high intensity exercise is excellent for preventing back pain. Low intensity exercise, like walking, should be done most days of the week — walking ranks about two or three out of ten in terms of intensity.

Moderate intensity exercises such as jogging, swimming, cycling or going to the gym is when you’re pushing yourself to about five or six out of ten, ideally two or three times a week.

High intensity exercise is pushing to around eight out of 10 for a short period, and research shows positive results can be achieved if this is done just twice a week. However, if you have a heart condition or any other health problems, ensure you check with a medical professional before engaging in high intensity exercise.

Don’t fall into bad posture habits

A big one to watch out for is seated posture — ensure your seat is the correct height, that your feet are on the floor, that your computer screen is the right height and that you are the correct distance from the desk.

Don’t overdo your new exercise regime

New Years often inspire new plans to become healthier and engage in more exercise. But many resolutions don’t make it past the first injury, which usually occurs from over-doing it.

Some things to watch out for in the coming spring/summer months include walking or running barefoot along the beach. Without support from proper footwear, you can easily succumb to back pain just from walking too far on the beach.

Don’t forget to understand your back pain trigger point

If you suffer from regular back pain, you should have some idea of what sets it off. Whether it’s stress, poor seated posture, working too hard for too long in the garden, pushing yourself too hard during exercise or a combination of factors, respecting your triggers is an important preventative measure.

Don’t forget your pillow

Sleeping in different beds on holidays can have you coming back home feeling worse than when you set off! While you may not be able to take your bed with you, knowing you have a good pillow is a positive first step.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.