NECK PAIN
What causes it
Tilting the head while reading, writing, working on a computer, sewing or poor posture.
Bad pillows that don’t provide enough support (watch out for those which start off nice and fluffy, but end up flat), resulting in the head being slumped to one side when you’re lying on your side.
The solution
Partially raise your book, and get a docking station for your laptop to decrease the amount of neck flexion.
Improve core stability, which improves overall posture. Johannesburg chiropractor Robin Maris recommends Pilates.
Purchase a firm pillow of good quality: “Memory foam is preferable as it moulds to the shape of your head and neck, and provides sufficient and comfortable support,” says Maris.
SHOULDER PAIN
What causes it
Carrying a heavy handbag draws the shoulder downwards, creating tension in the rotator cuff and trapezius muscles.
Working with the arm above shoulder level for extended periods, such as when painting.
The solution
Use a bag with a shoulder strap and rest it against the hip. This will prevent the weight of the bag drawing down on the shoulder.
When painting, lower the easel or stand on a foot stool to ensure your arm is below shoulder level.
MID BACK (THORACIC SPINE) PAIN
What causes it
Poor office ergonomics (such as a chair with no back support, and having your desk too far away from you), means you lean forward and increase the curvature of the thoracic spine. This places strain on the spine and associated muscles, says Maris. The idea is to maintain an upright ‘S’ bend.
Ergonomics expert, Malte Lenkeit of the Dauphin Human Design Group, says the average person sits for 13 hours a day, but the body isn’t designed for this. “Anyone sitting in the wrong position for longer than an hour a day is heading for health problems,” he says.
Favouring one side when carrying heavy suitcases, laptops or a baby, or when you’re breast-feeding.
The solution
Invest in a proper chair that supports your back and ensures you’re as close to your desk as possible (don’t lean). Your keyboard should be within reach, allowing your elbows to be bent at a 90-degree angle. Your screen should be close enough so you don’t strain your eyes, says Maris. Sports physio-therapist, Clint Grobbelaar, who is based in Durban, suggests trading your office chair for a stability ball. “Sitting on a ball engages your transversus abdominus — the main core stability muscle.”
When carrying heavy objects, alternate sides.
LOWER BACK PAIN
A study conducted at Stellenbosch University found that 62 percent of adults will experience low back pain at least once in their lifetime. That’s nearly two thirds of the adult population.
What causes it
High heels push you forward, accentuating the lumber curve, and straining your back.
Bending down from the hips with locked knees to pick up heavy objects. “This increases the load on the lumbar discs, and can be worsened by twisting to the left or right side,” says Maris.
Twisting while sleeping on your side. This results in increased tension as muscles and joints are constantly stretched on one side.
Sleeping on your belly. Pain is caused by compression of the lumbar facet joints when the lumbar spine is hyper-extended.
The solution
Save heels for special occasions.
Bend your knees when picking things up. Use your bigger and stronger thigh muscles.
Sleep with a pillow between your knees to keep your spine neutral and prevent twisting.
Sleep on your side and place a pillow against your chest and between your legs to prevent you from rolling onto your stomach.
HARD-CORE MOVES:
A strong middle means more back support, and less pain. Try these core strengthening exercises recommended by Maris:
Abdominal hollowing Lie flat on your back with hands behind your head. Exhale fully and suck your bellybutton towards your spine and up towards your ribs. Hold this for as long as possible. Initially, you’ll only be able to do this for a second or two, but you’ll improve each time.
Pelvic lifts Lie on your back with bent knees. Place your hands by your sides and with shoulders on the ground, raise your pelvis until your knees are at 90 degrees. Return to the ground and repeat.
Plank Lie on your stomach, lift yourself up on your toes and forearms and clasp your hands together. Hold this position for as long as possible, ensuring that your back is straight.
Superman On your hands and knees, lift one arm up and extend the opposite leg. Hold for one count. Return to the starting position and repeat on the opposite side.
“For long-term back problems, the best remedy is to work your core. We need to make this a part of our lifestyles,” says Grobbelaar. “Core is everything.”
WHO DOES WHAT
“Other causes of back pain include obesity, old injuries, stress, and inflammatory conditions like arthritis. The first step is to see your GP, who can exclude any serious conditions and then recommend appropriate treatment,” says Dr Tina Malan, a GP with an interest in integrative medicine.
“It’s important to take responsibility for your own neck and back. The stress we put on it now may only manifest later.” She recommends getting different opinions from various disciplines.
The physiotherapist
Physios work mostly with the soft tissue first, to release and loosen trigger points in the muscles. Techniques include manual deep tissue massage, trigger point therapy, dry needling and electrotherapy. “Manipulation is not our first choice, but we work closely with chiropractors when it’s required,” says Grobbelaar. If you have impact injuries or an acute condition, you should start with physio, he says.
The chiropractor
“After a thorough history and examination, a chiropractor will identify vertebral malalignments and correct them with a chiropractic adjustment — a high velocity, low amplitude thrust delivered by hand in the direction that the particular joint is restricted. Normal range of motion is restored, thereby relieving pressure on the nervous system and restoring normal bodily function,” explains Maris. Chiropractors see patients holistically, taking structural issues into consideration as well as lifestyle, nutrition and emotional wellbeing, he says. Visit your chiropractor every six to eight weeks.
The orthopaedic surgeon
Dr Robert Dunn, head of Spinal Services at Groote Schuur Hospital and committee member of The South African Spine Society, says that “most patients with backs pain don’t need to see a spine specialist, but if your GP identifies ‘red flags’ which may suggest more serious or dangerous pathology, early referral and investigation may be required.
These include: presentation under the age of 20 or onset over the age of 55; violent trauma (such as a fall from a height or an accident); constant, progressive, non-mechanical pain; history of previous cancer and structural deformity.”
Surgery, which should mostly be a last resort, can help with conditions like “nerve compression syndromes due to disc extrusion and spinal stenosis; or incapacitating back pain due to one or two disc levels becoming degenerate.” To avoid back pain, Dunn recommends a healthy weight, exercising, building abdominal tone, and avoiding smoking as it accelerates disc degeneration.
Alternative remedies:
Acupuncture: Best done by a Traditional Chinese Medicine or Japanese qualified practitioner.
Directed pressure point technique: helps the body eliminate stress and activate healing.
Massage: Especially deep tissue and Shiatsu.
An anti-inflammatory diet: “Fruit and veg is best, with little or no animal protein. Omega-3s are also helpful,” says Dr Malan.
Stress less: “Meditation, yoga, or a walk in nature does wonders for a stressed city slicker,” says Dr Malan.
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