Jen O’Callaghan of Nutrition4Living gives Irish Country Living the lowdown on back pain.

Back pain is a common health issue today. Its symptoms can range in intensity from mild to severe and acute to chronic. It can be a result of a sports injury, a fall, a car crash or general wear and tear. Prolonged sitting and poor posture are major risk factors of back pain.

The pain we experience is triggered by certain chemicals called inflammatory mediators, which our bodies produce in response to some sort of damage. These cause swelling, redness and pain. What we want to do is reduce ongoing inflammation naturally, because inflammation not only causes you pain, but continues to damage the joint.

It may be possible to reduce symptoms through a more alkaline-based, anti-inflammatory diet. Here is a list of foods that should be included as a dominant section of your diet.

anti-inflammatory foods to increase

in your diet

1 Omega 3: These foods include oily fish (mackerel, salmon, sardines, trout, herring and tuna) to include two to three times a week. Plant sources include flaxseed (linseed), hemp seeds, walnuts and pumpkin seeds.

2 Fruit and vegetables: Vegetables and fruits are high in vitamins and minerals that promote healing. They are full of antioxidant nutrients and are more alkalising, which will help reduce inflammation and pain.

3 Wholefoods: Examples include wholegrain breads/pastas/noodles and oats/rye/wholewheat flakes or crackers. Other good food sources are legumes such as beans, chickpeas, mung beans and lentils.

4 Turmeric: This bright yellow spice contains the active compound curcumin, which has a variety of powerful anti-inflammatory actions. Add one teaspoon to soup, stews and stir-fries.

5 Ginger: This anti-inflammatory herb has pain relief and stomach-settling properties. Include grated in your cooking or steep a ¼ inch of fresh ginger in boiling water to make a delicious tea.

6 Quercetin: An anti-inflammatory found in red onions, grapes, apples and cherries.

7 Pineapple: A natural anti-inflammatory agent rich in bromelain.

Inflammatory foods to decrease in your diet

1 Trans or hydrogenated fats: These can be found in margarine, cakes, biscuits, pies, quiches, readymade meals and processed foods and should be completely avoided. Check the label to be sure.

2 Fried foods: High temperature fat/oil cooking can increase inflammatory mediators. Steaming, grilling, baking and poaching are better options for cooking.

3 Processed meats: Pre-packaged meats should be avoided, examples include salami, pork and onion, corned beef etc.

4 Animal fat: Two to three portions of meat per week (lean meat, fat trimmed off and not fried) are sufficient. Poultry such as turkey and skinless chicken are the healthier options to include.

5 Refined grains: Reduce refined, processed foods such as white bread, white pasta etc.

6 Sugary foods: Processed sugars in desserts, pastries, chocolate bars and fizzy drinks trigger the release of inflammatory messengers. Sugar goes by many names, so look out for any word ending in “ose” on ingredient labels. Examples include fructose or sucrose.

EXERCISE

Former Cork ladies’ football captain and fitness expert Juliet Murphy shares some simple Pilates-based exercises for back pain, with help from chartered physiotherapist Rena Buckley (see right). Low back pain affects up to 85% of people at some point in their lives, according to Rena Buckley, who runs The Physiotherapy Centre in Ballincollig with Brian O’Connell. But while many people associate back pain with a trauma like a car crash, it is often not so straightforward.

“For example, bending down to pick something up can cause weeks and months of pain, even though there may be no damage done to the body,” explains Rena.

“Pain is the body’s alarm system which goes off if the brain senses any threat to the body. Many triggers can set off this alarm such as stress, worry, anxiety, fear of movement, illness and even being very sedentary. If you are stressed out at work or at home, if you are sick or rundown or if you are inactive or sedentary over a long period, this can cause our pain alarm to be activated.”

If you are suffering from low back pain, Rena advises seeking medical advice from your GP or physiotherapist to rule in or out any serious condition and point you in the right direction. Taking care of yourself both physically and mentally also has huge benefits.

“Simple actions like exercising regularly, eg walking, jogging, swimming or strengthening, getting enough sleep and spending time destressing from the strains of modern living will improve the health of our bodies, including our backs,” says Rena.

“Remember, our backs are strong, robust structures designed to move and bend and twist, so let’s get moving.”

For further information, visit www.thephysiotherapycentre.net. Consult with your GP or physiotherapist before undertaking a new exercise regime.CL

SWIMMING

Strengthens your lower back, thighs and glutes

Step one: Start on the ground on all fours, assuming a box position: arms under shoulder line, knees under hip line, both shoulder and hip distance apart. Contract your core by drawing your belly button to spine. Keep this contracted throughout the movement.

Step two: Inhale before you start, and as you exhale, lengthen your right toe out behind, whilst holding the start position. Inhale, and slide your right leg back in to start position. Repeat on the other side. Avoid moving hips or shoulders out of line.

Step three: Now do the same action with your arms only. Slide your right hand out in front only as far as your arm goes without moving your back or shoulders. Repeat on the left side. Repeat eight times on each side.

Advanced: Progress to lengthening opposite arm to leg, with your arm to shoulder level and leg to hip level. Keep the core strong to keep balance through your back.

Shoulder Bridge

For back and spinal mobility and strengthening

Step One: Lie on your back, knees bent up, feet hip distance apart.

Step two: Inhale, contract your core, and as you exhale, roll and tilt your pelvis back in towards the body until you feel like you are on your shoulder blades, creating a ski slope position. Inhale and as you exhale, melt your vertebra one by one back in contact with the mat.

Advanced: Float both your arms over your head as you reach the top of the movement and float your arms back down by your side as you lower your spine back down to the mat.

Hip Rolls

For strength and spine mobility and flexibility. Repeat eight times

Step one: Lie on your back, knees bent, arms out to shoulder level.

Step two: Inhale, contract your core, and as you exhale, slowly lower your knees to the right side, as your head slowly moves to the left side. It’s not essential for your knees to touch the floor. The aim is to keep the knees together and get to a point where there is no tension or pinching in your lower back.

Step three: Inhale, return to centre and exhale, lowering your knees to the left side, head to the right side.

Advanced: Lift your feet off the floor and keeping feet and knees together, rotate to one side, with your head going to the opposite side.

Cat/Cow

This pose improves spinal flexibility and core strengthening

Step one: Assume a box position, with knees under hip line and arms under shoulder line.

Step two: Inhale and move the spine to a rounded position (cat), looking up towards the ceiling.

Step three: As you exhale, move your spine to an arched position (cow) and look towards the body.

Step four: Repeat eight times and afterwards assume a child pose stretch: sit back on your heels and stretch your hands out in front, lengthening the fingers long in front. Hold for 30 seconds.