Stretching exercises are a step in the right direction to
help alleviate lower back pain; spines can become stiff through fear of
movement because of pain. Stretching is a nice gentle exercise that not only
helps you feel in control, but can also ease short tight muscles that may have
gone into a spasm. Consult your physiotherapist who will design you the correct
stretching exercise programme.

Swimming is also a great place to start; swimming does not
usually cause strain or add weight to the back. It also gives you a
cardio-vascular workout that will contribute to your overall fitness levels.

Walking is possibly the easiest and least expensive way to
increase fitness levels. Always start gently, incorporate walks daily, there is
no need to use special equipment. A good pair of walking shoes is sufficient.

Back strengthening exercises for lower back pain, aim to
strengthen the “core” muscles. These muscles are made up of the abdominal
muscles, trunk muscles and the pelvic floor.  Physiotherapists design specific exercises and
routines that are intended to strengthen back muscles and increase flexibility.
Always consult your GP before embarking on an exercise programme…

Pain is a complex problem, involving both the mind and the body.
In some cases of back pain there are no identifiable physical causes, most
people recover from their first attack of back pain. Research supports the view
that the more you know about back pain the less worrying it becomes, try to
learn as much as you can about this subject.

Unhelpful beliefs about back pain only exacerbate the problem; some
of the limited understanding we have of pain have been redefined. We now know
that the experience of pain is relative, its intensity can depend on your
situation and the context in which the pain is felt.

Pain Clinics have been set up all over Britain to help patients
deal with chronic pain. Many of the patients who attend these clinics have
chronic low back pain. There are several schools of thought when treating this
type of pain, one of those centres on CBT or cognitive-behavioural therapy.
This type of therapy concentrates on how pain arises and is perceived by the
brain, it accepts that thoughts and feelings can alter its intensity and
duration…This is a different way of treating or looking at the way we respond
to chronic back pain, always consult your GP or health practitioner before
trying out new treatments or therapies.

Bad backs occur slowly
and over time, unless of course you have suffered a trauma of some kind. To
avoid back ache you will need to maintain a good sitting posture.  Orthopaedic surgeons will tell you not to
just collapse into a chair when sitting down. Your chair should support your
back well. This should allow the muscles, ligaments and tendons in your back to
relax, and align the spine.

If you do not have any activities because your job involves
sitting down all day, then you will need to exercise to keep your back in optimum
condition, consult with your orthopaedic surgeon who may refer you to a
physiotherapist.

Top Tips.

Check your posture on a regular
basis and be mindful of the pressure that bad posture puts on your back

Sit without slumping; it is never
too late to adjust how you sit

Use an orthopaedic chair
that is designed to support your lower back

Use a chair that has a
bottom-cushion or other support so that your buttocks reach the backrest while
your back remains erect

You will need a chair that is low
enough to put your feet on the floor

Seats that are too high make
people slide forward into a slumped position

Make sure your head and shoulders
are not being pushed into a forward or awkward position

Sit and stand in such a way that
your bones are evenly balanced

Since pain in the back is often caused by inflammation, the
Arthritis Foundation recommends that you “chill the joint when you have a
sudden flare-up”. Most offices have a fridge/freezer these days, apply a cold
pack for 20 minutes, but make sure you protect the surface of your skin first.

It is estimated that forty per cent of UK adults had back
pain in the previous year, with 15 per cent in continuous pain; the survey was
carried out by the Department of Health 2010. To help you eliminate discomfort
keep thinking about your posture, how you sit, the kind of chair you sit in,
how your work space is arranged.  Take
time to stretch throughout the working day, this can also be done from a
sitting position. Take care of your back, it is the only one you have.

Here is a strange question for you. What is the best ever Scandinavian export? Abba? Volvo? Bacon? Well, as a Led Zeppelin loving, Jaguar driving, vegetarian none of these really do it for me.

However there is one invention that would be top of my list without question. It’s not well known in the UK but throughout Europe it is used extensively as a standard piece of office equipment and in my mind it is one of the best Scandinavian exports ever.

Don’t be disappointed now but it’s a Height Adjustable Desk and it can completely transform your life – it did mine!

Let me give you 10 reasons why I think everyone should have a height adjustable desk:

1. Scandinavian studies show significantly reduced back pain and other musculoskeletal disorders for regular users;
2. It can be used by multiple users and is ideal for a mobile workforce of different shapes and sizes;
3. For users who alternate between sitting & standing whilst working, their body will feel less tired & their blood circulation will greatly improve;
4. Height adjustable desking is fully DDA (Disability Discrimination Act) compliant and perfect for wheelchair users;
5. Productivity increases as people tend to function better when they are more vertical, healthier and comfortable;
6. Height adjustable desks are more stable, have thicker tops (normally 25mm) and are much harder wearing than standard desks with a good one easily lasting 10-15 years;
7. Although more expensive than standard desks, if an employee is off sick with a back problem they tend to be off for weeks not days. Height adjustable desks significantly reduces instances of back problems and hence absenteeism;
8. Buying a height adjustable desk for an employee will make them feel more valued and show the company as a caring firm whilst at the same time improving productivity and reducing absenteeism;
9. With adjustments from 650mm (for the very small) to 1.2mm (for the standing or extremely tall) height adjustable desks can be used by any person for any purpose;
10. For users with existing back problems, using a height adjustable desk in a sit-stand environment will, over a period of time, reduce back problems as the spine is designed to be in a “S” curve & standing really helps this.

Even after 2 back operations I still suffered from lower back pain almost on a daily basis. After using a height adjustable desk for just a few weeks my back pain eased and now – five years later – I feel fitter than I have done since I was at school.

A height adjustable desk would greatly improve the well-being of thousands of back sufferers and if they were used as the norm just think how many back problems could be prevented in the first place?

I used to be fit – very fit! I used to play 2 games of rugby and 3 games of golf every week and believe me, the way I played I always ensured I was walking serious miles every round. Now I am a shadow of my former self. I’m 6’ 4″, 23+ stone and have had 2 back operations – and in my mind it’s all Bill Gates’ fault!

Apparently we all evolved from apes and my love of bananas gives me no reason to doubt this theory. Over time we started to stand up straight and developed into completely vertical creatures dependent on only our feet to stand up and move. This was very useful as “Man” became a “Hunter” in the true sense of the word spending his life running through woods and forests hunting for food. During this time he was very active always on the go and constantly moving around.

Over time, he (OK – I) evolved into a much lazier person whereby the only “hunting” that I do now is simply driving to the local Tesco and “spearing” my cash-card into a hole-in-the-wall.

This change in lifestyle resulted in me spending long periods of the day sitting down whether at work or at home relaxing – and this is why I used to suffer from a bad back as my musculoskeletal system was designed to be vertical and constantly moving – not sitting down for hours on end.

Amazingly, and for some reason I just cannot fathom, Bill Gates never once considered the impact his software would have my back when he was developing it. This man is supposed to be a genius – why wasn’t it at the forefront of his mind? He knew that a product like Microsoft Office would result in billions of us around the world spending hour upon hour in front of a computer sitting in what can only be described as “suspect” seating whilst at work. No wonder I ended up with a bad back – at that time I don’t think the term “ergonomic seating” had been invented – maybe he should have invented that before Windows 95 – at least we would have been more prepared for what was to come!

Just to compound the situation even further, when I got home I would then sit for even more hours using the internet or playing games on the computer sitting on a chair that was usually discarded from the dining room or a collapsible seat that normally only came out on day trips to Aberystwyth. I got what I deserved.

The constant sitting in unsupportive chairs whilst at a desk that was much too low for someone of my height was the final straw.

Admittedly I am a little late to prevent the problem occurring but at least now I know how to protect my back from further damage and how to keep my blood circulation pumping. At work I use a Manual Height-Adjustable Desk in conjunction with a HAG Capisco 8106 which is ideal for allowing me to work in a sit-stand environment and in numerous positions. I now feel more refreshed each day and, “touch wood” I have been free from back pain for over 5 years.

At home I use another Capisco 8106 I bought myself with a desk I have adapted to be at a comfortable height for surfing and gaming. After all it’s almost impossible to become Master of the Galaxy when you are standing up… unless you are on the Wii of course!