Back pain: Should I rest or keep active?
If it happens again, is it best to rest or try and keep active? Should I visit my GP?
Lower back pain is common, most people will experience it at some point in their lives and it will usually get better within 12 weeks. For the majority of people there is no specific underlying cause — the exact cause may be unclear.
The severity of the pain varies from mild to severe and from person to person. Some people may develop pain after lifting something heavy and/or turning awkwardly.
The lower back is made up of a number of muscles that are attached to and around the spine, these allow the spine to bend and move. The spine itself is made of bones called vertebrae and there are five lumbar vertebrae in the lower back and in between each vertebra is a disc.
As you have had a couple of episodes of lower back pain, I would advise you make an appointment with your GP if it occurs again. It is important to rule out any underlying condition and to get advice on appropriate management.
Most episodes of lower back pain can be managed by either painkillers or an anti-inflammatory. Keeping active and moving around is important.
In the past the general advice was to rest but research trials indicate that recovery is quicker if you move around.
Given that the cause of lower back pain is in most cases unknown it is not possible to completely prevent a recurrence but here are some general suggestions for you:
* Maintain a healthy weight.
* Exercise for at least 30 minutes every day — do something that you enjoy. If you do not exercise regularly, then discuss with your GP first. Swimming is good.
* If you smoke, stop.
* Stress, anxiety and distress can cause tension in the back muscles that can result in pain; relaxation techniques can help.
* If you drive for long periods, take a break and try not to sit hunched over the steering wheel.
* Good posture is important when sitting and standing.
* If you have to lift anything heavy then use the correct lifting techniques.
* Decrease frequency of bending, pulling or pushing.
I’ve tried to hide them by wearing nail polish but wonder if this might made the problem worse. Should I be worried about the ridges?
they are usually harmless and the most common causes are ageing, certain long-term medical conditions and damage to the nail bed following an injury. As changes or abnormalities in either finger or toenails can tell a lot about your health, it is always important to get a medical opinion. I suggest you visit your GP, who can examine your fingernails and check for an underlying cause for the ridges such as a vitamin deficiency or fungal infection.
In the meantime, I would suggest that you might try the following general suggestions:
* Avoid using nail varnish. If you must use it, make sure that you use a protective base coat and avoid nail polish removers with acetone.
* Always wear rubber gloves for any work involving water.
* Avoid damaging the cuticles when manicuring your nails.
* Only ever use the gentlest of nail brushes to clean your nails.
* Don’t bite your nails.
* Protect your nails if doing physical work such as gardening by wearing gloves.
* Make sure you eat plenty of fruit and green vegetables.
* Ensure that your diet includes foods that are rich in Omega-3; oily fish such as salmon, sardines and mackerel are excellent sources.
It is possible that the ridges may be caused by a lack of moisture in either your nails or the cuticles. Apply an unscented emollient hand cream frequently throughout the day and massage moisturising oil, such as almond oil, into the cuticles every night.
I am sure your GP will be able to reassure you.
Dr Bernadette Carr is medical director, VHI Healthcare
For more information, visit www.vhi.ie  or lo-call 1890 444 444
feelgood@examiner.ie
Feelgood,
Irish Examiner,
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Assumption Road,
Blackpool,
Cork
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