Back Pain Awareness Week 2016
- Written by The Osteopaths
Back Pain Awareness Week was set up by the charity “Backcare” which aims to reduce back pain by providing information and advice to people and organisations affected by back pain.
This year their focus is on “Back Pain in Carers.”
In Scotland approximately 500,000 people provide unpaid care for a seriously ill, disabled or older family member or friend, saving the state 10.8 billion a year, the cost of running the NHS in Scotland for a year.
If a carer develops back pain and can’t maintain that role, the increased burden on the NHS, as well as the individual and their family is significant.
In Scotland 70% of carers interviewed, reported back pain. They are often exposed to higher than usual levels of physical stress as they often help the person they care for with physical tasks, such as getting in and out of bed, bath or chairs.
What Should I do if I injure my back?
When you have acute or severe low back pain the last thing you feel like doing is moving around, people tend to want to get into one position and stay there, but you should do the opposite.
All the evidence suggests that if you regularly gently mobilize this increases the likelihood of your back pain resolving more quickly, it’s easier to do this if you don’t sit on a low sofa or lie on the floor but sit on a firm dining chair or lie on top of the bed with a pillow between your knees and try to move every half hour or so.
We have some videos here on our website showing how to position yourself and move when in pain. Click here to view them now.
Using pain relief may help you begin to mobilize, if you have paracetamol or an anti-inflammatory such as Ibuprofen in your medicine cupboard, take that if its safe for you to do so.
Another thing that may help, is the use of an ice or cold pack on the area (frozen peas are just as effective), this can help numb the tissues and reduce the pain. Heat can also help to soothe muscular spasm.
Be reassured that most back pain will resolve quickly. If it doesn’t, give us a call at The Osteopaths on 0141-887-3734
4 Simple Training Tips for Running a 10K
- Written by The Osteopaths
Getting ready for a race? Want to get faster and more agile? If so, it's time to reassess your training plan. Running a 10K isn't difficult, but it does require some preparation. First of all, you have to be physically fit. Secondly, it's important to build up your endurance and mileage. Here are some simple training tips to help you out:
Have a Plan
Once you decide to join the race, give yourself at least 10 weeks to prepare. Come up with a training plan that suits your lifestyle. Be realistic and set attainable goals. You might not be able to train every single day, so take into account any possible circumstances that might interfere with your plan. Aim for at least three training sessions a week.
Build Up Your Mileage
Increase your mileage gradually from one week to another. Ideally, you should be able to run at least six and a half miles two weeks before the big event. Alternate long runs and slow walks, get plenty of rest, and stay active on your off training days. Your mileage will not improve if you don’t practice, so be consistent and stick to your plan.
Test Your Limits
While you shouldn’t push it to the limits every time you train, challenge yourself once in a while. Don’t be afraid of going out there and running as fast and for as long as possible. Do it after the first month of training, or a few weeks before a race.
Training for a race takes more than running long distances. For best results, add strength exercises and full body circuits to your routine. This will help you build muscle size and strength, boost your endurance, and prevent runner's knee, shin splints, and other common running injuries. Work your core muscles to improve your balance and stability. Do crunches, planks, squats, single leg deadlifts, walking lunges, burpees, and jumping jacks.