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24 hours of strain : Sleeping and sitting named as top triggers for back pain.
Shrewsbury Chiropractic Clinic is urging people to think about what they put their backs through during an average day, as research findings reveal that sleeping and sitting are two of the main culprits for triggering neck and back pain in the UK. Thus placing 24 hours of strain on the body.
Over two thirds (71%) of people surveyed in the Midlands say they are currently experiencing back or neck pain or have done in the past. Almost a third (31%) say they suffer on a daily basis*.
Surprisingly, it’s not strenuous exercise putting most people’s backs out – 43% of UK respondents pin sleeping as their most common pain trigger and 44% said sitting is also a trigger.
In the UK, it seems modern lifestyle could be to blame; 82% of those surveyed say they spend up to six hours a day sitting in front of a computer screen and almost one in five (19%) spend more than 4 hours a day watching TV.
Today, as part of BackCare Awareness Week (6-12 October), Shrewsbury Chiropractic Clinic is warning that inactive lifestyles could be causing unnecessary pain, and is encouraging the nation to make small adjustments to daily routines, to help improve their back health.
Breakdown of a sedentary day:
- 73% spend more than six hours sleeping
- 28% spend over six hours sitting
- 33% spend between two and six hours looking at a laptop or tablet
- 49% spend between two and six hours watching TV or a film
- 82% spend up to six hours a day sitting in front of a computer screen
Jon Sharp from Shrewsbury Chiropractic Clinic comments: “As a nation we’re becoming increasingly sedentary and struggle to switch off, whether it’s sitting at a desk or lounging on the sofa, hunching over a mobile device or lying in bed for too long, the effects of modern lifestyles are taking their toll. Understanding how to sit properly and keeping active will help improve posture, strengthen muscles and therefore reduce neck and back pain.
“With 35 million working days a year lost to back and neck related problems* it’s really important that people think about their back health when going about their daily business. That they seek help from an expert if they are in pain to avoid more long term problems.”
Shrewsbury Chiropractic Clinic has some TOP TIPS for maintaining a healthy back and neck:
- Sit up straight – keep arms relaxed and close to the body and place arms on the desk when typing. Make sure the top of the screen is level with the eyebrows and the chair is titled slightly forward. This allows the knees to be lower than the hips and the feet to be flat on the floor.
- Keep moving – if sitting in the same position all day take regular breaks – ideally every 30 minutes. It’s good to stretch your arms, shrug your shoulders and move your fingers around. This helps to keep the muscles more relaxed.
- Switch off – try to limit the time you spend leaning over you mobile devices or with your laptop on your knees, especially after a day spent in front of a screen. This will help improve your posture and relieve neck strain.
- Sleep easy – test out your mattress before you buy it to find the perfect one and lie on your side rather than lying on your front with your neck twisted to one side.
Hopefully, with our advice, once implemented, you will be more able to combat the 24 hours of strain.
For more information on how to maintain a healthy posture, the British Chiropractic Association (BCA) has developed ‘Straighten Up’. This is a simple, three minute exercise programme for all ages, designed to help strengthen the spine and improve posture and help joints. To watch a video of the exercises you can do, please visit: http://www.chiropractic-uk.co.uk/straightenup. You can also find a lot of valuable posture advice on the BCA’s website.
For your FREE 10 minute spinal check up please call us on the number below:
Jon Sharp,
Shrewsbury Chiropractic Clinic, 148 Copthorne Road Shrewsbury SY3 8LT Tel: 01743 231600
*Taken from ONS Report ‘Sickness Absence in the Labour Market, February 2014’.
- Research was commissioned in January 2014 on a sample of 2006 UK
*Sample of 127 adults from the East and West Midlands responded to the question ‘have you ever suffered from neck or back pain’ and 91 adults from the East and West Midlands responded to the question ‘how often do you suffer from neck or back pain’.
- Chiropractic is a primary contact health profession. It specialises in the diagnosis, treatment, prevention and management of many conditions, dealing with problems involving the bones, joints, muscles and nerves, particularly those of the spine.
- The BCA is the largest and longest established association for chiropractors in the UK. Chiropractic is a statutorily regulated healthcare profession, regulated by the General Chiropractic Council (GCC). Members of the BCA must abide by the GCC’s Code of Conduct and Standard of Proficiency. The association only accepts from an internationally recognised college of chiropractic education. Chiropractic care offers hands on pain management and focuses on muscles, joints and nerves. It is suitable for all ages and can help with a wide range of problems.
- Chiropractic treatment involves safe, gentle spinal manipulation. This allows freeing the joints in the spine or other areas of the body that are not moving properly. Apart from manipulation, chiropractors may use a wide variety of techniques. These include ice, heat, ultrasound, exercise and also acupuncture, as well as advice about posture.