Yahoo Lifestyle 11 ways to relieve back pain as Claudia Winkleman 'begged for physio' on The Traitors
It is very common to experience back pain at some point in your life, with an estimated two in three adults in the UK suffering from the condition.
The NHS states that back pain, especially in the lower back, can be caused by various environmental and lifestyle factors such as sedentary jobs, poor posture, as well as injuries such as a strained muscle, slipped disc or sciatica.
Claudia Winkleman has recently opened up about suffering with on-going back pain after standing for hours while filming season three of BBC's The Traitors.
On The Graham Norton Show last week, the presenter shared: "I’m 52, and I feel 75. I always do my back in. I've never exercised, and I have no core. I'm weak and frail, and I live on Hula Hoops.
"I'm in the Highlands filming for [The] Traitors, and there's quite a lot of standing around. It's an uneven floor; if you are 52, you get it, and my back went. I begged the head of production for physio." She added: "The next day, a man arrives and starts working on my back...who said, 'I'm a vet and an animal physio'. He was excellent. He sorted me. I've got L4 L5, I'm just crumpled."
Winkleman has spoken in the past about her on-going back pain and posture issues, which makes her feel like she’s "falling apart" as the two discs that she struggles with are a common cause of acute and chronic lower back pain.
When back pain hits, it can be too painful to wait until a physio appointment to resolve the issue. Helen O'Leary, physio and clinical director at Complete Pilates explains: "Back pain is complex and it will have a variety of causes, which means that no two people will have the same cause for their back pain. The causes of back pain can range from minor to serious problems but the good news is that 99% of back pain is not caused by anything serious."
"Generally maintaining an appropriate level of physical activity is the best thing you can do to prevent back pain. The guidelines for activity for health recommend 150 minutes per week of moderate cardiovascular activity."
Back pain remedies
Take regular painkillers like Paracetamol or Ibuprofen
O'Leary says it's important to keep moving, as the longer you're inactive the worse the pain can get so finding a way to manage the pain is important. She adds: "If your back pain is stopping you from functioning at your usual level, don't be afraid to use pain relief. Unless you have a medical condition which makes pain relief not an option, then taking a painkiller and taking it regularly, rather than waiting until the pain is at its worst, will help you to get moving."
Keep doing gentle exercise
It might be tempting to rest and spend long periods of time not moving, but O'Leary says it's important once you've managed the pain to introduce gentle exercise. "We often become too scared to move at all, for fear of a recurrence," she explains, "however, movement helps to keep joints mobile, muscles and other soft tissue flexible, and actually has a pain relieving effect."
Try to manage your stress and observe your triggers
Stress can cause additional strain on our body so finding a way to manage it such as "problem solving, deep breathing practices or relaxing" can help to "dial down the physiological effects" of the pain, O'Leary adds. Make sure you also keep a note of your flare ups to try and spot any triggers throughout the day or night, all of which will be useful if you need to visit your GP.
Incorporate pilates or yoga into your week
Low intensity exercise such as pilates and yoga can be a great way to relieve back pain, build up core strength and stability. "Exercise that you enjoy and can fit into your life is the best exercise," O'Leary says, "However, we do find in practice that Pilates is particularly suitable and effective for getting people moving after an episode of back pain and helping improve their physical capacity. This is because it is low impact and very adaptable in terms of the positions that can be used."
Roll out on a foam roller
Stretching out your back in a careful and controlled way is an effective method to resolve back pain, especially if it's done regularly, which is when foam rollers come in handy. For anyone who struggles with that instant tightness, a foam roller is an affordable option to open up your back muscles to make you feel looser and strengthen your core. Roll out on both your sides, as well as your back to stretch out the area and relieve some of the discomfort.
Rub some Voltarol on your back
When back pain strikes, it’s always worth having a heated pain gel around the house to offer some intense and immediate relief. Voltarol or Deep Heat are designed to target tight, sore muscles and pains to loosen them up and offer some temporary relief.
Use a hot or cold compress
If you’re looking for immediate relief for back pain, nothing beats a hot water bottle and heat pads. You can always switch this out for ice or frozen peas another time to offer some temporary relief for the pain. Even as little as five minutes can help increase the blood flow to the area, soothe the pain and help to relax the muscles, as O'Leary explains they can be very tense.
Place a pillow underneath your waist in bed
It might be difficult or uncomfortable to sleep when back pain strikes. Try to reduce the amount of pillows you have underneath your head to straighten your spine and even use an ergonomic support pillow underneath your waist to support your back as you sleep. It will relieve some of the pressure on your spine and hopefully earn you a few more restful hours.
Try to do a pelvic tilt
"One of the simplest things that you can do to relieve back pain is a pelvic tilt movement," O'Leary continues, "You can do it sitting, standing or lying. If sitting on a chair, place your hands on your hips. Slowly allow yourself to sink into a slump by rocking the pelvis backwards. Then slowly rock the pelvis forwards, so that you shift the weight of the body almost towards the pubic bone." Repeat this motion several times, while trying to keep your chest upright to stretch out your spine and relieve some of the discomfort.
Invest in a massage gun
If you struggle with on-going back pain, then a long-term investment is a massage gun. Designed to relieve muscle tension, the pressure of the hand-held machine offers an expert level treatment at home to have to hand whenever you experience some pain. It's an ideal solution in between any appointments with the physio or osteopath.
If it continues seek help from a healthcare professional
If you've done many of the steps above and experience frequent back pain, it's time to visit a healthcare professional such as a physiotherapist. O'Leary says "they will assess your medical history, and take a full history of your back pain, assess your movements and function as well as feeling around your back to put together treatment recommendations."
Read more about Claudia Winkleman and back pain:
Top five exercises to release back tension, according to a physiotherapist (Yahoo Life UK, 4-min read)
The Traitors' Claudia Winkleman says she's 'falling apart' due to long-term health battle (Lancs Live, 2-min read)
Claudia Winkleman says it would be ‘hard’ if a friend did Celebrity Traitors (MyLondon, 2-min read)
