Pain in the butt? What to do about it.

Pain in the butt? What to do about it.

The statistics for back pain are staggering. Back pain is very common and according to a survey published recently almost half the adult population of the UK report low back pain lasting for at least 24 hours at some time in the year. It is estimated that four out of every five adults will experience back pain at some stage in their life. The cost to the local economy and to one's health is enormous. Recently nearly 5 million working days were lost as a result of back pain. This means that on any one day 1% of the working population are on sickness leave due to a back problem. Back pain is the number 2 reason for long-term sickness in much of the UK.

If you had persistent back pain it used to be suggested that bed rest was the only solution and people used to be confined to their beds for months on end. As medical knowledge has improved, this is no longer the case. It is just as well that this advice is no longer followed as it leads to muscle wastage and can affect one's mental wellbeing. Recent researches in numerous countries have shown that the best way to manage back pain is through activity which help to strengthen the core muscles. These muscles are crucial in supporting our frames and any strengthening of muscles will also help to support the areas affected. Activities needed to strengthen muscles are varied and can include everything from gentle walking to vigorous swimming. Also, gentle exercise routines Such as Pilates or Yoga are worth investigating.

As a back pain sufferer I know just how pain can affect one's whole wellbeing. Life can become a struggle and the pain seems to be ever-present and dominating one's life. I remember when I first had my first attack of bad sciatica and things were desperate for me. Pain definitely has a way of saying “don't ignore me”! I tried out the usual physio and walking. It wasn't until I had some sessions of acupuncture that things began to improve. I also has regular massage sessions with a therapist who went on to become my massage tutor! I noticed the massage sessions helped me to unwind and forget my pain for duration of the treatment. The good news was that these 'feel-good effects' carried on for some time afterwards and I was able to 'bank' them. I decided to combine the treatments with gentle walking by joining a health group ran by the local Council and also a local walking group run by the local church. I made a point of noticing everything around me and tried to be calm.

I also joined a swimming group as I knew that I wouldn't turn up to swim on my own! These combined activities helped me to feel better about myself physically.

In addition to my own self-help activities I also had traction, heat treatments and prescribed exercises from the physiotherapist. I'm pleased to say that I still carry on with some of these regimes to maintain my wellbeing and strengthen my core muscles. I think that once you have had back pain then its best to keep on top of it by looking after it and pampering it. Pain isn't fun!

As well as physically looking after myself I also made sure that my mental wellbeing was taken care of. I did this by surrounding myself with supportive friends and family and making sure that I had social activities planned most days. This could be anything from meeting up for a natter and coffee (not forgetting the cake!) to going for a special outing to the beach or an exhibition. I found that having company helped me and having planned distractions outside the house greatly helped me too. These activities do not have to involve any cost – just forward planning!

I also found that “rewarding” myself & “self-talk” tactics were very useful. By rewards I mean little treats like: “I'll have a drink/biscuit after I've done this set of exercise”. Or saying to myself: “I will feel better and I will get better”. When I said that to myself I made sure that I put the emphasis on “will”. Thinking in the positive was cathartic and I am sure it helped towards my recovery.

However, it wasn't all plain sailing for me. There were days when the pain was so bad that I felt like just crawling under the duvet and staying there. Fortunately for me lying down was one of the worst positions for me.

Don't give up hope if you are in constant pain. Make sure that you are getting all the help that the National Health can provide for you and also make sure that your condition has been thoroughly investigated. Don't leave any stones unturned. I know this is easier said than done. When you are in pain it can take your self-confidence away and your ability to concentrate and communicate effectively may well be gone. If this does happen to you then make sure that you've got a family member/friend to support you. If you don't want to share this with family/friends then there are also many charities that may be able to support and act as your advocate. MIND is one of the most active charities in supporting people's mental wellbeing. You may also find that joining a support / interest group may well help you.

As a massage therapist I often get clients with back pain and I know from what they say just how badly it can affect them. Not only does their health suffer but their work, their finances and their personal life can suffer too. Please don't suffer in silence as there's help available.

If you approach your pain with a positive mind combined with some physical manipulation such as massage/yoga then you may be able to bring it under control or at least get some relief. Good luck.