Are you suffering with neck or back pain?

• Dull ache
• Sharp pain during certain movements
• Intermittent sharp pains
• Stiffness in when you are at your desk and pain when you first move or stand up
• Pain when you pick something up
• Pain stopping you from doing the activities you want to achieve at home and work

Every year an estimated 35 million working days are lost to back and neck-related problems. Lower back pain is one of the most common conditions seen by physiotherapists in the UK and there can be a number of causes. Research has reported that 80% of the population currently suffer or have previously suffered with lower back pain. With today's modern technology it is important that you think about your neck and back postures and general movements. Our lives are becoming more sedentary and focused around our laptops, smart phones and tablets. If we do not move more and keep a healthy spine we may start to experience pain and start to develop problems.

Common conditions related to lower back pain

• Acute low back pain
• Back strain / muscle strain
• Disc prolapse / Slipped disc
• Facet joint pain
• Chronic / continuing low back pain
• Lumbago
• Scoliosis
• Spondylolisthesis
• Spondylolysis
• Nerve pain
• Sciatica
• Pregnancy

Common conditions related to neck pain

• Work related neck pain
• Acute neck pain often know as wry neck
• Broken neck
• Cervical postural syndrome
• Nerve root pain
• Stiff neck
• Whiplash
• Cervical spondylosis

Treatment

Depending on your diagnosis, a suitable treatment plan will be discussed with you. Treatment may include hands-on massage, mobilisation or manipulation. Other treatment options include acupuncture to help reduce your pain; however this will be discussed with you if your physiotherapists feels this is appropriate.
When your pain has reduced and you are able to function more, your physiotherapist will go through a movement screen in order to provide specific exercise techniques to help increase your mobility, strength and or core stability.
An exercise plan will be completely tailored and individualised to you.  A written plan with diagrams or videos will be emailed by your physiotherapist.

Advice will also be given on taking exercise, pacing, reduction in aggravating factors and pain medication to reduce any anxiety and make sure you get the most out of your treatment.

The NICE guidelines, research and personal experience has demonstrated that lower back pain problems benefit from specialist musculoskeletal physiotherapy. We have found that patients visiting Edinburgh Sports + Spinal Physiotherapy go on to make significant long term improvements.

6 Tips to help you overcome Neck and/or Back Pain

1. Optimisation of your work area

An evaluation at work is always a good start if you work in an office and from your desk most of the day. Evaulating your computer set up, desk, keyboard, mouse and chair will have massive benefits for not only your posture but helping reduce neck and back pain. Recently we have seen the introduction of treadmill desk or standing desks but if this is not an option for you taking regular sitting breaks will work just as well.

2. Sitting Position

When sitting at your desk, your feet should be flat on the floor, and the height of the chair should allow your thighs to angle down slightly. This position will allow you to place your weight through your “sitting bones” (called ichsial tuberosities), rather than rounding your lower back and causing your shoulders to round out and your posture to slump forward.

3. Adjusting keyboard tray height

Set the keyboard high enough so when your elbows are bent approximately 90 degrees, you aren’t forced to slump down through your shoulders to touch the keys. If the tray is too low and cannot be adjusted, place the keyboard on your desk.

4. The height of your monitor

Almost everyone has a monitor that sits too low. I recommend placing the monitor so the bottom is approximately the level of your chin. This positioning can vary slightly, with a 13-inch monitor slightly higher than chin height, and a 24-inch monitor slightly lower. If the monitor is too low, you will slump down to work.

5. Limit using your mobile phone for emails

Over use of mobile phones and tablets are a likely cause of neck problems, as people use them for email, texting and screen time at regular times during the day.

In my practice I often find that people with neck and upper back pain answer emails using a mobile or tablet even when at home or in the office. It’s important to limit your workload and overall use of phones and tablets.

Therefore, when possible answer emails through an actual computer rather than relying on your mobile, as working on a computer for emailing will offer a change in posture and will be set up to your specifications.

6. Getting up and walking around

Are you spending a lot of time driving or sitting in an office chair? Long periods of time in these positions can be fatiguing. Your posture suffers the longer you sit or remain static.

If you have back, neck, and/or shoulder pain, it’s best to stand up and walk around the office every half hour or have regular breaks on the road. Setting a quiet alarm at work as a reminder to get up out of your chair and walk around can have huge benefits.

If you have tried a number of these techniques and the pain continues I would recommend coming into the clinic for a free consultation. We complete a full diagnosis of the problems and where is its coming from and develop a strategy to relive pain, decrease your stress, give you a better nights sleep and increase well being and happiness.

What can we do at the clinic?

At the clinic you will be seeing one of our excellent physiotherapists who will help to reduce your pain in the quickest possible time. Following a thorough assessment, we will develop a specific treatment plan tailored to your needs. To help your pain levels may use various specialist tools and techniques such as:

• Soft tissue massage
• Acupuncture
• Dry needling
• Pilates
• Mobility exercises
• Joint mobilisation and manipulation

If you are concerned or frustrated with the pain you are suffering then please click on the button to book an appointment with one of our physiotherapists at the clinic.

Treatment at Edinburgh Sports + Spinal Physiotherapy will help you manage your pain, improve your strength and flexibility and facilitate your recovery for a healthy future.

For more information about how Edinburgh Sports + Spinal Physiotherapy can help your lower back pain, or to book an appointment please call  

tel 0131 235 2354