Body & beauty

Carole Caplin: How to heal your back

The UK’s top lifestyle and fitness expert on the art of sitting comfortably.

The UK’s top lifestyle and fitness expert on the art of sitting comfortably.
The NHS spends more than £1 billion per year treating back-related injuries and concerns. An estimated 80 per cent of adults will experience back pain in their life, and astonishingly 75 per cent of all of these back complaints are never dealt with.

The vast majority of spinal problems can be at least improved, if not cured, by a combination of onservative means. It’s the recipe not the individual ingredients which makes the difference. I believe you should always take an holistic approach to tackling your back pain. The first easy to tackle areas are posture and ergonomics (the way in which you set up your seating at home and work.) Most spines undergo a degree of wear and tear with age. Other factors that accelerate this are smoking, diabetes and being overweight. Research has shown there is a genetic predisposition to premature wear in the spine particularly in the discs. Sitting, as opposed to standing, places three times more pressure on the discs and inactive muscles begin to ache so standing up and moving around regularly is essential.

Visiting an osteopath and training for two or three hours a week is crucial but it’s not going to be enough to change the consistent pattern in which you hold your body for the other 120 hours you are awake each week. But if done in partnership with the following pointers, you really will have a chance at resolving ongoing discomfort.

Don’t

• Use a laptop for extended periods unless it has been set up properly to mimic a desktop (i.e. proper chair and laptop stand/docking station). Use a peripheral mouse, not a mouse pad.

• Sit on your sofa leaning forward to the coffee table.

• Skimp on a proper chair; slouching unsupported wears the neck and predisposes you to headaches.

• Trap the phone or your mobile under your chin – ever. Use a head set instead.

• Offset your screen so that you have to twist your neck or back to face it.

• Cross a leg when you are sitting down.

• Wear varifocals when using the computer. Always wear reading glasses to avoid tilting the head up.

• Have your screen too low or high; extend your arm straight out in front of you at shoulder height. Your finger tips should meet the top third of the screen.

• Sit in drafts or directly under strong air conditioning.

Do

• Take regular breaks every 20 to 40 minutes.

• Drink pure water regularly. Make sure you avoid caffeine-based drinks.

• Relax your shoulders.

• Carry out regular stretches to your neck and low back and hip muscles.

• Check to see if you are sighing or yawning regularly. This is a sign that you are hyperventilating; a common reaction to stress and which aggravates all pain.

• Get a decent bed. You spend a third of your life in it! Firm/hard is out – medium soft is in. Memory foam is an acquired taste so try it first.

• Seek professional advice if you have back, neck or head pain for more than two weeks.

• Remember, that your spine must be supported regardless of whether you arerelaxing, driving, watching TV, reading or working on a computer.

Carole Caplin works out of the Bowskill Clinic, 4 Duke Street, London, W1U 3EL. For details call 020 7486 6523 or visit bowskillclinic.com

Remember!

Here are some basic guidelines for ergonomics in the home:

• Televisions should be positioned at eye level.

• Why not opt for ergonomically-friendly furniture with adjustable seating?

• Always look to get furniture that fits you and not the other way around. Make sure you choose a seat that is not too deep or low to the floor and ensure you have adequate back support.

• Don’t sit on anything where your knees are higher than your waist i.e. low sofas or deck chairs.

• Minimise spinal stress by sitting on the bony lumps in your bottom, the correct sitting bones of the pelvis. Accessories like wedges to sit on or lumbar cushions really help.

Article by

Carole Caplin

Health and Wellbeing Expert

is a leading UK health and wellbeing expert and and physical fitness coach

Discover more

Article by

Carole Caplin

Health and Wellbeing Expert

is a leading UK health and wellbeing expert and and physical fitness coach

Discover more