Back pain is one of the most common health problems, affecting around 80 per cent of the adult population at some point in their lives. Some researchers estimate this percentage to be higher, at least 90%.
People often take painkillers such as ibuprofen when they have low back pain. However, these drugs do not work and may well have unwelcome side effects. A new study has concluded that these risks outweigh the benefits.
STUDY FINDINGS:
- Only one in six people who use an NSAID (non-steroidal anti-inflammatory) painkiller get any relief for their back pain
- Earlier studies had already concluded that paracetamol and opioids were ineffective
So these drugs do not work for 5 out of 6 people, i.e. for the vast majority of people. Moreover, these drugs have considerable side effects: NSAIDS more than double the risk of gastro-intestinal problems, say researchers at the George Institute for Global Health in Sydney.
Researchers analysed 35 studies that had involved more than 6,000 people suffering from low back pain. The researchers’ conclusion was that there is hardly any benefit and, if there is, it is only very slight and not worth risking incurring the side effects these drugs can cause.
One of the researchers, Manuela Ferreira, said: “When you factor in the side effects which are very common, it becomes clear that these drugs are not the answer to providing pain relief to the many millions of people who suffer from this debilitating condition every year.”
Instead, a more effective therapy is urgently needed, and researchers need to explore just why low back pain is so prevalent. And this is the end of what this study was saying. You may be left wondering…
WHAT IS THE ANSWER?
While researchers spend more time on these topics, what should we do in the meantime?
- Research has shown again and again that exercise has its place, particularly in keeping chronic back pain at bay.
- General exercise (even tai chi) helps but specific exercise may be more helpful (more on this later on)
- Not all types of movement helps back pain and “being fit” does not preclude back issues. In fact, athletes are at (greater ?) risk of sustaining a spine injury in the lower back, due to physical activity. In sports like skiing, basketball, football, ice skating, soccer, running, golf, or tennis, the spine undergoes a lot of stress, absorption of pressure, twisting, turning, and even bodily impact. This strenuous activity puts a strain on the back that can cause injury to even the fittest of athletes.
- While “general physical activity” / movement may help this multifactorial problem that is back pain, some types of movement / exercise is better than other for a certain individual
- Exercise that targets the specific issue is much more likely to be helpful than just general movement
- Exercise which prioritises good posture and neuromuscular control is very likely to be helpful in preventing recurrence of back pain.
PILATES
Pilates is a great choice for back (especially lower back) issues. It targets not just the pain aspects but prevents painful incidents from (re-)occurring by improving our core function:
- it helps improve core strength
- it helps with flexibility
- it results in better posture (no unnecessary back strain while at rest/sitting)
- it allows us to move better, avoiding straining our backs unnecessarily during everyday movements
- it helps improve athletic performance – and keeps us safer in doing so
HOW to CHOOSE the RIGHT PILATES CLASS for YOU
If you want to do Pilates to improve a back condition (or other injury), I recommend that you:
- AVOID LARGE, GENERIC classes where no individual attention is given or no suitable adaptations are provided. Or classes given by non-suitably qualified instructors. In general, gym classes fall into the large and “generic” category.
Instead, LOOK FOR:
- a small Pilates class (no more than 12 people) led by
- a suitably knowledgeable instructor with years of experience in Pilates in a rehabilitative role or at least someone who is also a personal trainer & rehab trainer or sports massage therapist as well as Pilates instructor.
- an instructor who will follow you properly during the class, adapting exercising to your needs
- a fitness professional who has studied the Level 4 Back Pain specialist course
If you live in Leicester, please do consider my classes. I tick all the boxes in the “look for” category and have helped many people with various injuries (but especially lower back pain) over the years.
Emanuela at www.pilatesfitness.co.uk
References
(Source: Annals of the Rheumatic Diseases, 2017; doi: 10.1136/annrheumdis-2016-210597)