Health Wellbeing

Low back pain

All of us will experience back pain of one kind or another at some point in our life, but for some of us it can be a persistent, unpleasant and intrusive symptom.

Almost all low back pain is simple, benign, musculoskeletal pain. This doesn’t mean that the pain isn’t significant or distressing. It means that there is no scary disease underlying it that needs urgent action, and instead the way the muscles, spine, connective tissue and nerves are working together is the cause of the pain. If we understand this it then makes sense when we look at the main effective treatments for low back pain.

Exercise and stretching

Poor posture, lack of exercise and loss of muscle tone are common causes of back pain in our modern life where much of our time is spent sitting at work and in the home. As we get older there is a stiffening and weakening of the spinal supports and structures adding to the problem. Specific back strengthening exercises and stretches done regularly can help a great deal, whatever your age and fitness level. There is a great section on back pain detailing some simple exercises at versusarthritis.org. You could also take part in exercise classes that have back strength and flexibility built into them, like Pilates or yoga. Walking and swimming tend to be helpful, and if you are overweight, losing weight can help a lot. If you are struggling though the next step would be to self-refer to a private physiotherapist, or a NHS physiotherapist at plymouthhospitals. nhs.uk/physio-self-referral-formtavistock. Some people find manipulation helpful with a chiropractor or osteopath but these therapies only tend to be helpful if used in conjunction with exercise and the self-management detailed above.

Painkillers

Paracetamol and ibuprofen can be helpful. Stronger prescription painkillers may be required for short periods but are not a recommended regular treatment for ongoing back pain as the body gets used to them and the painkilling effect wears off - so you get all the side effects and harm but none of the benefits of the tablets. If you are not managing to control the pain with over-the-counter painkillers, it is worth discussing the available options with your GP.

Breaking the negative pain cycle

Pain isn’t a simple thing. There is a cause for pain but the way it impacts on us is changed by many factors – how long the pain has been going on, whether we’re worried it’s something serious like cancer, if we are not sleeping, if we are stressed, if it’s stopping us doing something we love. One of the most powerful pain-busting drugs we have, is our mind, and if we can train our mind to dampen down the pain signals rather than boosting them up, we can significantly improve our symptoms. nhsinform.scot/illnesses-and-conditions/ mental-health/mental-health-self-helpguides/chronic-pain-self-help-guide is a useful introduction to this concept but there are lots of books and websites you can access yourself, and some NHS pain courses that specialists refer to. If someone suggests CBT (cognitive behavioural therapy) for your pain, they are absolutely not saying it is all in your head, they are just suggesting a powerful treatment that has been proven to help a lot of people in the same situation.

When to see a GP

Occasionally back pain can be caused by something else that requires different treatment. Your GP will assess you and may well be able to reassure you at that point that there’s nothing serious going on, or they may request blood tests, X-rays (not often used but helpful in some situations) or possibly a scan. As a GP I would like you to contact us if any of the following occurs: • Sensation or power loss in both legs • Change in control of bladder or bowel • Loss of sensation around the bottom • Sudden onset back pain due to trauma or a fall • Central severe back pain and tenderness of the spine • Back pain that keeps you awake at night and is present all the time • Back pain associated with weight loss or a fever or other unexplained symptoms • You have a history of cancer and new onset back pain • Your back pain isn’t getting better despite trying the above treatments

Dr Jo Coldron Tavyside Health Centre, Tavistock

Are you sitting comfortably? … a personal thank you

World MS Day is on 30 May, and brings the global MS community together to share stories, raise awareness and campaign with everyone affected by MS - with activities taking place throughout May and early June. The poem below and artwork have been created by international artist Tessa Jane, based on her experience of living with multiple sclerosis (MS). This work and more will be on show in May at Delamore Arts & Sculpture Exhibition, which is supporting the charity, Overcoming Multiple Sclerosis, this year (see Music & Art). Tessa’s work will also be on display in Tavistock Library for MS Awareness Week from 25 April.

Blind Panic

The sun reached out and touched my hand this morning The rich gold rays stretched out across the land, kissing And caressing the peaks. The misty hollows waited My eyes sought each glimpse with desperation Fuelled by the fear of the unknown My hand glowed with the warmth and security of sight. Later the trees looked like a soaring bird Its feathers stretched out with piercing shafts of light exploding through Drunken eyes hold these precious moments safe For who knows what life will bring

Tessa Jane, Nov 2008 Tessa said: “I remember the fear and worry of that day, so concerned for my girls and what was happening- no one to comfort or support. My world as I knew it crumbled before me... family and friends trying to help. It was all such an unknown, not understood world I had entered. I was an art teacher. But couldn’t teach without my sight. In a matter of weeks, I was unable to drive and felt unsafe in the classroom. A few weeks later the term multiple sclerosis entered my vocabulary on a daily basis.” Tessa is now an ambassador for Overcoming Multiple Sclerosis (OMS), the world’s leading multiple sclerosis healthy lifestyle charity and has pledged a target of £10,000 with ‘10 for 10’ (£1,000 pounds for each of the years OMS has been in operation). She will be working on a number of fundraising initiatives in addition to Delamore’s support. OMS was set up by Prof George Jelenik, following the death of his mother from MS and his own diagnosis. He was determined to have a different outcome. At the heart of OMS is a selfmanagement program for people with MS, devised to support their physical and mental health, based on clear, practical actions. The OMS vision is that people with MS feel empowered to take control of their health, and make informed lifestyle choices to live a full and healthy life. Visit overcomingms.org to find out more. Follow Tessa on Instagram to watch her progress and find out more at www.tessajane.co.uk; Instagram @ tessajanedesigns @SW_overcomingms; Twitter @TessaJaneDesign; facebook. com/TessaJaneFineArtTextiles

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