LOOKING AFTER YOUR BACK

By Dr Julie Taylor

Back pain can have many causes. Sometimes we know we have twisted or lifted awkwardly, but it isn’t always obvious what has caused it. However, it often gets better on its own within a few weeks. Sometimes, there are long standing musculoskeletal conditions that can cause back pain, such as ankylosing spondylitis, a slipped disc, sciatica or forms of arthritis. Rarely, back pain can be a sign of a serious problem such as a broken bone, cancer or an infection.

If you have back pain

Back pain will usually get better on its own with time. It is important to stay active – being inactive can make stiffness and pain worse. It is ok to take regular painkillers to help you stay active. Speak to your pharmacist for advice.

Some people find heat and cold can help. Heat can relieve joint stiffness and muscle spasm. If your pain is in your back and not caused through a recent injury, using a heat pad or hot water bottle may be beneficial. Please be careful not to use heat if you have problems with sensation, or use something too hot or for too long. Cold helps to reduce pain by reducing the ability of some of the nerve endings to carry pain messages to the brain. It is useful for pain and swelling in recent sprains and strains, and also for long term inflammation. A pack of frozen peas wrapped in a tea towel is effective. There are lots of special products out there which can be more convenient, but it is worth trying the old fashion way first. If a hot water bottle or bag of peas doesn’t help, then other types won’t be effective.

There are specific stretches that can help with back pain. These can be found on the backcare. org.uk website or at www.nhs.uk/conditions/backpain/ Physiotherapists can advise on exercises specifically for you if your symptoms are ongoing. If your back pain does not improve after treating it at home for a few weeks, if the pain is severe and stopping you from doing your day-to-day activities or is getting worse, please contact your GP surgery. Go to A&E if you develop pain, tingling, weakness or numbness in both legs, numbness around your genitals or back passage, difficulties in peeing or pee/poo accidents (incontinence) or if your back pain started after a serious accident.

Top tips for a healthy back

• Exercise regularly. Walking, swimming, yoga, pilates and cycling are good for strengthening your back muscles, but any exercise you enjoy and keeps you active is good for you.

• It is important to keep active and moving, even when you have pain. Gentle exercise and stretches will help prevent stiffness and reduce pain.

• Lift and carry objects close to your body. Bend at your knees and hips, rather than your back. Never twist and bend at the same time.

• Speak to your pharmacist about painkillers that can help you to remain active. If pain is persistent or severe, contact your practice for advice.

• Look at your work environment. If you work in an office, think about how your workspace is set up. If your job is more manual, be aware of health and safety procedures such as manual handling or loading.

• Try and carry things in a rucksack rather than in a bag over one shoulder.

• Think about your posture. Avoid slouching in a chair and over your desk, or walking around with your shoulders hunched.

• Use a chair with a back rest and sit with your feet flat on the floor. Change your sitting position regularly.

• Keep yourself healthy by maintaining a healthy weight, an active lifestyle and stopping smoking.

Steamed Jam Pudding

By Debbie Dickinson

The Summer lasted well into September, but now it’s time to snuggle up on our sofas with a blanket and wait for the winter to truly take hold!

So, this month’s recipe is a real crowd pleaser – a comforting treat that’s delicious served with ladles of custard. It can be made in a saucepan on the hob – or in a slow cooker.

If you fancy changing it up a bit, swap the jam out for 5tbsp Golden Syrup mixed with 4 tbsp fine breadcrumbs (you can make your own by blitzing a couple of slices of bread in a food processer)

You will need:

5 tbsp Jam

175g Butter (plus a bit extra to grease the pudding bowl)

150g Sugar – whatever you have available is fine.

3 Eggs

200g Self Raising Flour

Zest of 1 Orange (optional)

2tbsp milk

You will also need a heat proof pudding bowl and a saucepan or slow cooker big enough for it to stand in.

What to do:

Grease the pudding bowl with the extra butter. Spoon the Jam into the bottom of the pudding bowl.

In a large mixing bowl mix the Butter and the Sugar together until pale and creamy. Crack the eggs into small bowl and beat gently. Add the beaten Egg to the Butter/Sugar and mix until combined. Fold in the Flour gradually. Add the Orange Zest and Milk and stir to make sure everything is well mixed. Tip the mixture onto the Jam in the pudding bowl.

To cover the bowl, cut a large circle of greaseproof paper and wet under the tap. Scrunch it up and squeeze any excess water off.

Cover the bowl completely and, using string or a large elastic band, secure round the bowl - under the rim - to hold the paper in place.

Repeat with a dry sheet of greaseproof paper. Using string, tie a handle across the top of the bowl to help you take it out of the saucepan once cooked.

Carefully place the pudding bowl in a large saucepan or your slow cooker Pour very hot water (ideally from boiled kettle) into the saucepan/slow cooker until it reached about halfway up the side of the bowl.