Back pain is widespread in the adult population and the NHS estimates that 80% of adults will suffer from back pain at some time in their life, though it’s rarely a sign of a serious underlying issue. Back pain is the 3rd most common visit to a doctor after skin and joint problems and is the cause of over 12 million working days being lost due to sickness every year.
Some studies have shown that up to 23% of the world's adults suffer from chronic lower back pain at any time and this population has also shown a one-year recurrence rate of 24-80%.
Lower back pain is the most common issue and can be due to strains, sprains, herniated discs, sciatica, inflammation, stiffness and tenderness amongst other things. Anxiety, depression, stress, substance abuse, chronic pain syndromes and fear avoidance (avoiding work, movement or activity due to fear of making the pain worse) or negative beliefs about pain and activity can also feature as risk factors. In most cases though, the cause is unclear and there is no real cure.
However, there are strong links between back pain and a more sedentary lifestyle, long periods spent sitting, poor posture and being overweight causing a muscle imbalance. Our modern world means we often spend long working hours sitting in front of a computer screen, then spend much of our leisure time watching TV! In addition, repetitive activities involving a lot of bending, twisting or heavy lifting, especially combined with a poor lifting technique, make back pain a common health issue in the maritime workplace, where there is already an increased risk of injury from trauma simply due to the environment that we work in.
So, it doesn’t look good for most of us really does it? Unless we’re in the lucky 20% who never get to suffer from back pain!
But, we don’t need to take back pain as a given. We can take positive action to help prevent it, or to help ensure our recovery is quicker. Fitness and movement is key.
General fitness can help - a more flexible spine with strong muscles supporting it means that you are less likely to suffer from back pain, but if you do it probably won’t be as severe and will settle more quickly. All kinds of exercise, or even just moving is valuable as staying still can exacerbate the problem. Think about activities such as walking, dancing, housework, taking the stairs, standing and sitting, yoga, interactive games, skipping and gardening in addition to the normal perception of exercise such as running, swimming, cycling and the gym.
You may be surprised to hear that sciatic back pain is a frequent cause of calls to the ambulance service. Though there can be a number of reasons for sciatic pain, the symptoms are generally quite specific and present as one sided pain in the lower back, radiating down through the buttock and into the leg. Normally a combination of pain relief and anti inflammatories will ease it after a few days, but you need to keep moving.
It tends to worsen after periods of being stationary, but eases after the first few (excruciating!) seconds of movement. Our Paramedic Rachel told us that treatment was often using Entonox (Gas and Air) for its muscle relaxing effects alongside pain relief, to get someone moving before deciding if hospital was the right place to go. Assessment by a physiotherapist can also be beneficial, particularly with regard to exercises intended to prevent a recurrence.
General advice from the NHS for back pain is that it should resolve within a few weeks and can normally be self managed. Use over the counter pain relief such as paracetamol, together with anti inflammatories (if you are able) initially. Hot and/or cold packs can be used to ease inflammation and most of all STAY ACTIVE! At the very least you should try to continue with your normal daily activities and think about introducing some exercises and stretches for back pain. Don’t sit still or stay in bed for long periods of time. You can find a short video about exercises here:
https://www.nhs.uk/conditions/back-pain/
That said, if your back pain leads to any of the following, seek medical advice straight away as the symptoms may need further investigation which your GP can arrange for you.
- Leg weakness.
- Numbness or tingling in your back, genitals, buttocks or legs.
- Difficulty controlling your bladder or bowels.
- The pain stops you from sleeping.
- The pain is in your upper back between your shoulder blades.
- It gets worse when you sneeze, cough or open your bowels.
- You notice a lump or swelling that has changed shape recently.
- You have a high temperature.
- You have lost weight without trying.
- If the pain lasts more than 6 weeks.
So, have a think about your work and leisure environment and consider small changes you could make to reduce the risk of back pain. You never know, it might just help!