Recent data shows 80% of the nation will experience back pain at some point in their lifetime [1]. This Chiropractic Awareness Week (4-10 April), we’re encouraging Brits to take back their back health in five easy steps.
Rising cases of back pain
Did you know there’s currently 10 million people in the UK living with back pain? [2] What’s more, research from the British Chiropractic Association found that cases of back pain rose by a third during the pandemic and resulting lockdowns [3]. Despite this increase, only 10% of people experiencing symptoms sought support from a GP or chiropractor. Furthermore, 46% of people have not taken any steps to tackle their back pain, whicn means a large portion of the population is still living with daily symptoms into 2022 [4].
Five ways to prioritise your back health
Whilst these numbers may seem high, evidence shows that both symptoms and the risk of developing a more challenging musculoskeletal condition can be reduced, by actively taking simple steps as part of your daily routine.
Here are our five top tips that anyone can take to support their back health:
1. Start the day right and keep on moving:
Physical activity can be beneficial for managing back pain. Aim to incorporate at least 30 minutes of movement into your day. If this is of a moderate to high intensity, make sure you warm up and down properly. If a previous injury is causing you pain, adapt your exercise or seek some advice. Activities such as swimming, walking or yoga can be less demanding on your body, while keeping you mobile.
2. Take a break
If you sit for long periods of time as part of your job, ensure you stand up and move around every 30 minutes. This is especially important if working from home and you don’t have ergonomic office equipment.
3. Lifting and carrying
Remember to bend from the knees, not the waist when lifting heavy items. Face in the direction of movement and take your time. Hold the object as close to your body as possible, and where you can, avoid carrying objects which are too heavy to manage alone. Make sure you ask for help or use the necessary equipment to protect your back.
4. Sleep comfortably
The Sleep Council recommends buying a new mattress at least every seven years. Mattresses lose their support over time, so if you can feel the springs through your mattress, or the mattress is no longer level, your mattress is no longer providing the support you need. Everyone has different support requirements, so when purchasing your mattress ensure it is right for you. If you share a bed and require different mattress types, consider two single mattresses which are designed to be joined together, to ensure you both get the support you need.
5. Seek out support
If your symptoms of back or joint pain last more than two weeks, or prevent you from carrying out your daily routines, see a chiropractor or GP for advice.
Be proactive with your back health
Feeling physically well positively impacts every aspect of how we live our day-to-day life, so maintaining good back health is extremely important. In partnership with the British Chiropractic Association, we want to show that anyone can be proactive about their back health this Chiropractic Awareness Week.
Easy changes can make a significant difference, but remember, if your pain doesn’t reduce or is prolonged, you should always see a health professional for further guidance.
[1] British Chiropractic Association One Poll consumer survey, 2021
[3] British Chiropractic Association One Poll consumer survey, 2021
[4] British Chiropractic Association One Poll consumer survey, 2020