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.
