NHS explain the best ways to treat back pain

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While COVID-19 and its associated symptoms have been the main focus of the pandemic, as life begins to shift back into some form of ‘normality’, experts have begun to notice other ways in which the lockdown restrictions have impacted our wider health. One such ailment, that around 64 percent of 18 to 29-year-olds are thought to be experiencing, is ‘Covid back’.

A survey, conducted by MindYourBackUK, a public health campaign from Mentholatum, makers of Deep Heat and Deep Freeze, found the problem has arisen as a result of working from home and spending more time sitting sedimentary.

Dr Gill Jenkins, an advisor to www.mindyourbackuk.com, said: “For the six in 10 Brits who have been mostly or always working from home during the pandemic and are now hybrid working, almost half don’t have constant access to a table and supportive chair during their working day.

“And unfortunately, 20 percent have to work while sitting on a sofa or bed.

“This plays absolute havoc with posture and spine health.”

According to research findings, only 11 percent of those who had to work from home were given specialist workstations, and around 17 percent of people bought their own supportive chairs.

The average working day is also thought to have increased in length for those working from home – with people packing in around 48 extra minutes per day.

In fact, even spending more time cooking at home is thought to have contributed to back health, with people spending more time “hunched over” the oven.

Furthermore, a lack of exercise or opportunity to get outdoors during lockdown has also been a driving factor for so-called Covid back.

Dr Jenkins added: “Caring for our backs can reduce stress and boost energy so we can live our lives to the full, without pains and aches

holding us back.”

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How can you reduce the risk of symptoms of Covid back?

MindYourBackUK sets out five key “steps” to reduce the risk of suffering from back pain.

Stretch

Experts recommended those working from home should get up and walk or stretch every hour while working at a desk.

Findings show that only seven percent of people working from home were doing this during the pandemic.

Stretching can help ease shoulder and lower back pain, as well as discomfort in the neck.

Therapy

Using topical products can help to manage back pain.

Depending on the region and source of the pain, patients can opt for hot, cold or anti-inflammatory creams and ointments.

Heat therapy helps to soften tight muscles and restore movement, as well as relieving pain.

Cold therapy products work to soothe and comfort painful areas.

Meanwhile, an anti-inflammatory gel is most often recommended for back pain, rheumatic pain, muscular aches, pains and swellings such as strains and sprains.

Exercise

Exercise can help alleviate all manner of health conditions, including back pain.

Walking, swimming and cycling are among the top-rated exercises for reducing the risk of an aching back.

Just 30 minutes of exercise a day can be enough to improve overall health.

Posture

Maintaining good posture throughout the day is important for back health, but especially when working from home or at a desk for long periods of time.

When standing, the experts recommend ensuring your ear, shoulder, hip and ankle are in line.

While sitting, your ear, shoulder and hip should be in a line. Make sure your bum is pushed towards the back of your seat.

Good posture can also be practised at night while sleeping. The experts say your spine should be straight when lying on your side.

People are advised to avoid sleeping on their stomachs.

Strengthen

Strengthening your back muscles can also help towards avoiding “Covid back” in future.

This can be done by focussing on strengthening exercises.

A strong core provides good support for the spine and therefore stretches and strength training that targets this area can be some of the best for reducing the risk of a bad back.

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