Get back on track this winter
Of the many seasonal conditions, colds and flu are the most commonly associated with winter months. But for the 80% of Britons who suffer with back pain, the winter months can be the most difficult time of year as our backs deteriorate along with the weather, costing the NHS around £480 million a year. Expert Tips
With this in mind, chartered osteopath Geoffrey Montague-Smith offers his top tips for protecting the back this winter:
1. A regular exercise routine is one of the best ways to protect the back from injury - it strengthens the muscles to minimise the risk of a recurring back problem. As most of us are less active over the winter, lower back stretches in the morning and just before going to bed will keep you flexible – lie on your back on the floor with your legs crossed and pull the knees towards the chest with the arms to give the lower back a good stretch. Next, roll the legs side to side with the feet on the floor, knees bent. This provides the lumbar and lower thoracic spine a stretch on rotation.
2. It is important to wrap up warm at all times, and make sure the back and kidney area is always covered. If exposed, the pelvic and lower back muscles will tighten in response to the cold, which can cause pain (if a problem already exists) and leave you susceptible to injury.
3. After a day out in the cold, try a hot bath before bed as this can help ease the muscles and reduce tension. Bath salts and rosemary oil can help as well.
4. Dehydration is one of the primary causes of back pain, and as a result of central heating and people not drinking enough of the right fluid - tea and coffee actually dehydrates you further – this is much more common in the winter months. It is essential to keep drinking the recommended 2 litres of water a day, so make sure you top up regularly.
5. Long drives to work, lifting or moving heavy objects and spending hours in one position at a desk, can all take their toll on the back. In the winter, when the cold temperatures make the muscles tense we are more prone to injury. Try a lumber support to protect the lower spine if you are going to lift heavy objects and ensure that you always bed your knees and hips, not your back, when lifting and bending.
6. In our clinics, we are often asked what type of mattress is the best for back pain sufferers. Osteopaths recommend TEMPUR Mattresses because they mould to the exact shape and position of the body, supporting the spine in the correct position, taking the strain of the spinal ligaments during the night. The pressure-relief offered by these mattresses goes a long way towards easing pain and soreness in tired muscles and joints.
7. Always make sure you warm up before heading out to the garden or allotment. The back is at its most vulnerable first thing in the morning because the discs are fat with nutrient fluids. Until they have been squeezed by the pressure of weight bearing when standing, the spinal discs are vulnerable to injury. Don’t spend too long at one task (especially if bending forwards) and take regular breaks
Free Back Advice Guide and Website
In response to the growing number of people now suffering from back pain, TEMPUR, the leading manufacturer of pressure relieving mattresses and pillows - in association with BackCare, the charity for healthier backs - have launched a self-help guide and a fantastic new website – backadvice.info - to provide back pain advice, and practical tips to provide sufferers with relief from back pain.
The new guide - ‘Back on Track’ - addresses the causes of back pain, from medical conditions to lifestyle habits, and the different types of pain. Did you know that stress, your mattress, obesity and even smoking can all trigger or aggravate back pain?
The guide includes details of both conventional and alternative back pain treatments and how they work, as well as highlighting preventative measures that can help to reduce the risks of a recurring problem - or even stop people suffering with a back complaint in the first place.
As well as identifying good practice in the work place, the guide includes some simple back exercises that sufferers can try at home, as well as providing practical advice to help individuals manage their condition on a day-to-day basis. Handy tips include how to protect the back in the home and workplace, including posture advice and information about choosing a suitable mattress.
The new website – backadvice.info – provides extended, in-depth information and expert back advice from osteopath Geoffrey Montague-Smith. It also allows visitors to air their opinions on current back pain topics through regular polls.
For free copies of ‘Back on Track’, or for more information about TEMPUR Products, email backpainadvice@tempur.co.uk or visit backadvice.info.
Extra Help
TEMPUR Mattresses are made from unique TEMPUR Material, a proprietary, open celled, temperature sensitive material that conforms to and supports the individual user by evenly distributing body weight. The basis for the TEMPUR pressure relieving material was originally developed by NASA to protect astronauts against G Forces during lift off and re-entry to the earth's atmosphere. Today TEMPUR is the only producer of mattresses and pillows worldwide to be endorsed by NASA and certified by the Space Foundation.
On conventional mattresses the body needs to adjust during the night. This is due to unrelieved pressure, which restricts blood flow and results in the build up of pressure, causing pain and forcing the body to reposition. TEMPUR Mattresses, on the other hand, mould to the exact shape and position of the body giving the neck, back, shoulders and feet the comfort and support they need. Pressure is evenly distributed thus reducing pressure points and practically eliminating the need for tossing and turning.
TEMPUR Products are recommended by over 30,000 medical professionals worldwide, and their beneficial properties are supported by clinical research. A trial at the Institution for Clinical & Physiological Research at the Lillhagen Hospital, Gothenburg, Sweden tested 23,000 patients over an eight year period of home and clinical use of the TEMPUR Mattress and Pillow. Patients suffered less pain, experienced enhanced deep sleep, and an 83% reduction in tossing and turning when using TEMPUR Products.
A whole host of celebrities are now claiming they have found the perfect sleeping partner – their TEMPUR Mattress including George Michael, Jane Seymour, Paris Hilton, The England Rugby Team, Paul McCartney, David Blaine, The Ozbournes, Kyran Bracken, Claire Sweeney, Charlie Dimmock, Susan Hampshire and Noel Gallagher.
TEMPUR Mattress prices start from £675, and TEMPUR Pillows are priced from £69.95. For more information about TEMPUR Products, log on to Tempur.co.uk.
