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  • Jo Everill-Taylor

Your Back Matters: Addressing Common Back Care Issues



Do you struggle with back issues? You're not alone!! 

Back pain is a very common problem that affects 4 out of 5 people at some point in their life.

Our backs are the foundation of our body, yet they often bear the brunt of our daily activities, leading to various issues that can affect our well-being. Understanding and addressing these common back care issues is pivotal in maintaining a healthy and pain-free spine.

In the UK, some of the most prevalent back problems that individuals commonly experience include:

1. Non-Specific Lower Back Pain:

Non-specific lower back pain, often characterised by discomfort or pain in the lower back without a specific cause, is a widespread issue. It can result from poor posture, muscle strain, or sedentary lifestyles.

2. Degenerative Disc Disease:

With age, the discs between vertebrae can deteriorate, leading to reduced flexibility, stiffness, and sometimes pain.

3. Herniated or Slipped Disc:

This occurs when the soft inner portion of a disc protrudes through the tough exterior, pressing on nearby nerves and causing pain, tingling, or weakness in the back and limbs.

4. Sciatica:

Sciatica results from irritation or compression of the sciatic nerve, causing pain that radiates from the lower back through the buttocks and down the leg.

5. Muscle Strains and Sprains:

Overexertion, sudden movements, or lifting heavy objects incorrectly can strain back muscles or ligaments, resulting in acute pain and discomfort.

6. Spondylosis (Spinal Osteoarthritis):

A condition where the vertebrae in the spine develop degenerative changes, including bone spurs and reduced joint mobility, often leading to stiffness and discomfort.

7. Spinal Stenosis:

This condition involves the narrowing of the spinal canal, exerting pressure on the spinal cord and nerves, leading to pain, tingling, or numbness in the back and legs.

8. Ankylosing Spondylitis:

An inflammatory condition affecting the spine, causing stiffness, pain, and reduced mobility, often starting in the lower back.

9. Postural Problems:

Poor posture due to prolonged sitting, incorrect lifting techniques, or inadequate ergonomic setups can lead to back discomfort and pain.

10. Osteoporosis-Related Back Pain:

Osteoporosis weakens bones, increasing the risk of fractures, particularly in the spine, which can cause pain and lead to postural changes.

Understanding these prevalent back problems can aid in early recognition, timely intervention, and appropriate management to alleviate discomfort and prevent worsening conditions. Remember to consult a healthcare professional for an accurate diagnosis.


Let's delve into five of the most common back care concerns and practical tips to

 1. Poor Posture: The Silent Aggressor

Issue: Slouching or poor posture while sitting or standing can strain the spinal support structures, leading to discomfort and potential long-term issues.

Solution: Maintain proper posture by sitting upright, supporting your lower back, and avoiding prolonged periods of sitting. Regularly practice exercises like Pilates to strengthen core muscles, supporting better posture.


 2. Muscle Strain: A Result of Overexertion

Issue: Overexertion, lifting heavy objects incorrectly, or sudden movements can strain back muscles, causing pain and discomfort.

Solution: Lift objects by bending your knees and keeping your back straight. Engage in exercises that focus on back strength and flexibility, and regularly do back stretches.


 3. Degenerative Disc Disease: Wear and Tear

Issue: As we age, the discs between our vertebrae can degenerate, leading to reduced flexibility and discomfort.

Solution: Incorporate low-impact exercises like swimming,  walking or Pilates to maintain safe spinal flexibility. Consult a qualified professional for exercises tailored to support degenerative conditions.

4. Herniated Disc: Disc Discomfort

Issue: A herniated or slipped disc occurs when the soft inner portion of a disc pushes through the tough exterior, causing nerve irritation and pain.


Solution: Focus on exercises that strengthen the core muscles without putting excessive strain on the back. Pilates can aid in supporting a herniated disc under professional guidance.


 5. Sedentary Lifestyle: The Back's Nemesis

Issue: Prolonged sitting or inactivity weakens muscles, leading to stiffness and increased vulnerability to back problems.


Solution: Incorporate movement into your routine. Take regular breaks from sitting, stretch frequently, and engage in activities like Pilates or tai chi to enhance flexibility and strengthen muscles.


Understanding these common back care issues is the first step toward a healthier back. Implementing lifestyle changes, incorporating targeted exercises, and seeking professional guidance when needed are essential in mitigating these concerns.


Remember, a proactive approach to back care, including mindful movement and a healthy lifestyle, is crucial in maintaining a resilient and pain-free spine.


Wishing you a strong and healthy back, and if we can help you with targeted exercise ideas, do get in touch.


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