Back pain in the UK is rising, the British Chiropractic Association has brought out new statistics that tell is back pain is more prevalent in the UK than ever before and certain areas around the UK are at risk of suffering. These statistics along with the Lancet report (2018) that states ÔÇÿat least everyone will experience back pain at some point in their lifeÔÇÖ as well as ÔÇÿdisability from back pain has increased 50% since 1990ÔÇÖ. All if this information has led me to write this blog to give you a couple of tips to help if you are suffering.

The NHS in 2016 spent £200 million on spinal surgery and £9 million on injections; this is a huge amount of money that could be used elsewhere on potentially life changing initiatives and research that could help a vast amount of people.

As chiropractors we see a lot of people who suffer from back pain due to inactivity, this is known to be a leading cause of many diseases such as obesity, diabetes and heart or cardiovascular disease. We take these problems seriously however we still put our back pain behind any aspect of our life due to the fact that it takes effort and time or money to solve.  Taking 10-15 minutes 3-4 times a day will dramatically reduce your likelihood of not just back pain but all of these diseases that make up metabolic disease.

1. Exercise and movement

• This doesnÔÇÖt mean that you have to go out and run 10 miles a day or commit do going to the gym 5 times a week. Walks in the park, climbing up and down the stairs or a small circuit in your living room are plenty to begin with.
• 3040 minutes a day will have a dramatic improvement on any pain. Even if you are in chronic pain, splitting these minutes into small chuncks of 5-10 minutes of walking, stretching or movement is a massive change and will over time help massively.

2. Sleeping position and sleep quality

• Sleeping on your front is just asking for trouble, it leads to neck and shoulder pain along with lower back and hip pain
• The most beneficial position is on your side with a pillow between your legs and pillows that allow your neck to stay in a neutral position. This will reduce any pelvic rotation and stress on spinal joints.
• Getting enough sleep is something that many people in this day and age suffer with, sleep is the main time that your body has to heal and regenerate. Moreover it aids in regulating our hormones whilst giving us that much needed energy for the next day. A good nights sleep is imperative when dealing with injury and pain.

3. Pain perception (your thoughts and history of pain)

• This is one factor that not a lot of people utilise to their advantage, we as humans have a fantastic ability to develop and adapt to many circumstances, this includes pain.
• Believing that your pain is debilitating, thinking that you are unable to undertake any task, even small things like making a cup of tea, over time will increase the risk of chronicity.
• Try and be positive, everyday try and take small steps to improve and tell yourself that you are able to climb the stairs or walk for 10 mins. A short step everyday will lead to a giant leap a couple of months down the line.

4. Diet and Hydration

• Eating a well balanced, healthy whole foods along with keeping well hydrated will have a huge affect on your joints, ligaments, tendons and more importantly spinal discs.
• As we get older our discs begin to dehydrate with begins the process of degeneration, this is something that we can combat through hydration, exercises and a good diet.
• YouÔÇÖve heard the saying we are what we eat, if we fuel our bodies with takeaways and high fatty and high sugar meals then our body will function poorly.

5. Seek the help of a Chiropractor

• Known as specialists in diagnosing and treating neck, back, hip and sciatica along with a host of other conditions, Chiropractic care has been mentioned in the Lancet report as a vital profession that can help with the overwhelming epidemic of back pain.
• From personal experience as not just a chiropractor but a patient since the age of 15 I cant tell you the positive effects that it has had on my personal and professional life. Keeping me active and in the gym and helping patients who have seeked my help

Any questions please donÔÇÖt hesitate to email the clinic at alex@liverpoolchiropracticclinic.co.uk or phone into the clinic to book a consultation. All information can be found on our website.