Lower Back Pain

A number of recent articles can be found relating to the extent of back pain in the UK, such as those on the Health & Safety Executive websites. For example, back pain is the 2nd biggest cause of sick leave in the work place, 4 out 5 adults experience significant back pain at some point and 1 in 8 unemployed people are unable to work purely due to chronic back pain issues. Lower back pain in particular is the most prevalent cause of disability in under 45 year olds.

Causes:

According to research by the private health provider BUPA, 95% of back pain is caused by muscular tension or some kind of soft tissue dysfunction, which means that appropriate self care (see below) and attention from an appropriately qualified massage therapist trained in musucloskeletal pain rehabilitation and neuromuscular therapy techniques is therefore highly appropriate in the vast majority of cases.

Self-care and prevention:

The best way of preventing or reducing the effects of chronic back pain is to become more aware of unhelpful posture habits and enhance our ability to tune into our bodies through light exercise systems such as yoga, tai-chi or palates. Avoid remaining in static postures for too long such as sitting still working at a desk for longer than half an hour.  Also avoid over extended or straining your back or posture in any way.  When lifting object always bend your knees and come up from the ground slowly; avoid making sudden, jerky or body twisting movements when carrying items.

The Semi Supine Position

Lie with your entire back flat against the floor with legs at the knees and your feet flat on the floor. Alternatively try having your calves resting on a couple of pillows or even with your calves resting on the seat of a chair, see which is most comfortable for you. Focus on relaxing not just your back but also the rest of your body, take lots of slow deep breaths whilst focusing on the various regions of your body in turn, paying particular attention to the parts of your body which you notice feeling the most comfortable and see if you can make these comfortable sensations spread.  Lying in this position regularly for 20-30 minutes 2 to 3 times a day not only takes the pressure off the lower back but is also very beneficial for general stress.

How can a visit to ISCA Therapies help with my back pain?

By using gentle and very specific manipulation techniques we can encourage a release of the over tight muscles and constricted connective tissues involved in your pain or movement restriction, it is possible to bring about significant re-alignment and relief in just a few (approximately 4 to 6) weekly sessions.  Appropriate combinations of heat and cold applied to specific areas, soft tissue manipulation and facilitated stretches all contribute to a gradual and sustainable release over time.  Your commitment to a prescribed set of stretching and rehabilitation exercises at home will significantly decrease the recovery time and empower you to self manage and eventually become the boss and best friend of your own body.

Stretching and strengthening of the "core stability" muscles

Perform stretching and strengthening  exercises on the muscles usually indicated in lower back issues, many of which are not actually on the back itself, but are either involved in providing stability to the pelvis and lower trunk areas of the body or which internally attach to the lower segments of the spine  (i.e. psoas, quadratus lumborum, piriformis, glueteals, hamstrings, quadriceps, erector spinae, transversospinales and abdominals).

Here is a set of links to our blog articles which include videos giving an introductory anatomy tutorial relevant to each of the muscle groups mentioned in the above paragraph plus videos demonstrating stretching exercises that you can perform at home in order to keep a particular muscle supple and in good condition:-

*** Quadratus Lumborum

*** Psoas

*** Rectus Abdominus & Core Stability Exercises

*** Piriformis / Gluteus Maximus / Gluteus Medius / Muscles of the Hip & Pelvis and their Relationship to Lower Back Pain (Article currently being written)

*** Hamstrings / Quadriceps / Muscles of the upper leg (Article currently being written)

*** Visceral restrctions: Respiratory diagphragm muscle, kidney motility restriction, thoracolumbar fascia restriction (Article currently being written)

*** Potential benefits and the different approaches to spinal manipulation and adjustments

*** More related muscles to be added soon!

We will be adding further links to the above list as specific articles are being written for each of the commonly involved muscle groups in the lower back pain equation, so please check back here regularly or subscribe in order to be informed automatically via email whenever updates have just been published.

Further Video Resources

We have compiled a list of instructional videos showing you how to perform beneficial stretches which can help keep the appropriate muscles supple and promote a more pain free experience - www.youtube.com/iscatherapies

Other Useful links

*** www.backpain.org

(C) 2008-2010 Henry Tang / ISCA Therapies
Email: info@isca-therapies.co.uk
Tel: 07970 020204

This article will be extended to contain more in-depth information in the future, in the meantime to discuss any questions or comments you may have, perhaps request an article on a specific health topic that is of interest to you, or to book an appointment with us why not contact us now.