Lower back pain – one of the most common and debilitating musculoskeletal problems affecting us in this age. Over 80% of adults suffer with lower back pain at some point during their life time, and in 2013, 31 million sick days were taken due to lower back pain and similar conditions, which contributed to a net loss in the EU of up to 2 billion pounds – more than both minor illnesses and stress related problems!

Back pain is commonly associated with the rise in people working in offices, sitting regularly for up to eight hours a day. It is suggested that ‘sitting is the new smoking’ due to its effect on our health and well-being. Though it is not just sitting that causes back problems. Often those working in heavy lifting labour based jobs are also at risk, with poor lifting technique and repetitive movements leading to acute and chronic back pain.

Often working on strengthening or mobilising areas of the body can reduce and get rid of back problems, and below are some tips to counter agonising back pain!

Strengthen your core
The core is the body’s centre – if weak and imbalanced, it can cause back pain due to muscles over or under working. Often people work on the front of the core (the abs) and neglect the lower back. Following a well-designed core routine can prevent back pain. Though be careful of performing any exercises that flex the spine, such as the classic ‘sit up’. This can aggravate and weaken the lower back, leading to problems in this area.

Get a sports massage
Sports massage will help back pain by releasing off tight muscles that are causing poor movements, posture and blood flow to muscles. Certain techniques can help re-activate underactive muscles and pump out any toxins within the muscles. Therapists can also prescribe strengthening and stretching exercises to perform at home, which will help alleviate and prevent back pain.

Work on your hips
Lower back pain can often be brought on by underactive muscles within the hips, specifically around the gluteals or bottom muscles! These muscles can be inhibited due to a lot of sitting or using poor movement patterns, often leading to wrong alignment of the pelvis. Talking to a therapist or trainer about strengthening the gluteals and realigning the hips will help relieve pressure on the lower back.

Yoga & pilates
Regularly taking part in a yoga or pilates class can promote better mobility and strength of muscles that contribute to lower back pain. Often tight muscles will compress nerves, leading to pain and weakening of muscles. Regular stretching will release muscles, leading to an improved blood flow, better movement and posture. Both classes also help strengthen the muscles around the core.

Though the above tips will help with certain types of back pain, it is always suggested to book an appointment with a physiotherapist or GP when back pain is severe and lasting over 6 weeks.