Back Pain Myths

I hurt my back, so I will probably have bad back pain from now on.
While LBP can be very painful, most people make a very good recovery, with no significant changes to their quality of life.  It is common for people with LBP to have occasional episodes of LBP in their lifetime, but these are rarely disabling.  Only a very small number of people develop long-standing, disabling problems.  Research shows that when you first experience LBP, some simple advice can help reduce it and reduce the risk of it happening again.

I have back pain, so I should stay in bed and rest.
In the first few days after the initial injury, avoiding aggravating activities may help to relieve pain. similar to pain in any other part of the body, such as a sprained ankle.  However, there is good evidence that exercise and returning to all usual activities, including work and hobbies, is important in aiding recovery.  In contrast, prolonging rest is unhelpful.  This increase in exercises and return to activity can be done gradually, and has been shown to reduce the risk of future pain and disability

The more back pain I have, the more my spine is damaged.
More pain does not always mean more damage.  People with similar back problems can feel very different levels of pain.  The degree of pain felt can vary according to a number of factors, including the situation in which the pain occurs, previous pain experiences, your mood, fears, fitness, stress levels and coping style.  If you have LBP it might be that the nerves involved in sending and processing pain are relatively more 'active' compared to other people.  This can mean you feel more pain when you move or try to do something, even though you are not damaging your spine.  In such cases a number of strategies, including exercises, can be used to help lessen the pain and disability experienced.

I need a scan or X-ray for my back pain.
In most cases of LBP, X-rays and scans are not needed.  Every year very large sums of money are spent on unnecessary X-rays and scans for LBP. In addition, many of these scans involve exposure to radiation.  Only a small number of these tests actually contribute to better management of the problem.  In fact, even adults with no LBP will have evidence of normal 'wear and tear' on these scans.  A simple clinical examination is usually enough to identify the minority of people for whom scans are required.

I need an operation to cure my back pain
Only a tiny proportion of people with LBP require surgery.  Long -term outcomes after surgery and Physiotherapy are generally similar.  Surgery is a higher risk treatment and so is only used if there is no other option.  The vast majority of people with LBP can manage their problem by staying active and developing a better understanding of what pain means, what factors are involved in their pain.  This should help them continue their usual daily tasks, without having to resort to surgery.

Taken from Move4Health.  Challenging Back Pain Myths.  ISCP.  www.move4health.ie

Growing Pains

Firstly ‘growing pains’ are an actual real thing. During growth phases, bone lengthens before muscles and tendons are able to stretch correspondingly and before the muscle and tendon meeting point (musculotendinous complex) develops the necessary strength and coordination to control the newly lengthened bone. This may lead to muscle and tendon injuries. Growth temporarily reduces coordination and this manifests as awkwardness in movement patterns while playing sport.

One of the most commonly presenting children’s’ ‘growing pains’ to our clinic is anterior knee pain which tends to be Osgood-Schlatter’s Disease. This is pain on the front and bottom of the knee cap. It occurs during the time of a growth spurt. It is usually associated with a high level of physical activity, especially in sports involving running and jumping, such as gaelic football, gymnastics or dance. It is usually tender on the tibial tuberosity (this is the prominence of the top of the shin bone, just under the knee cap). There may be also tightness of the surrounding muscles, especially the quadriceps muscle (thigh muscle). The diagnosis of this condition is clinical and x rays are not usually required.

Osgood-Schlatter’s lesion is a self limiting condition that settles as growth finishes. The long term effects may be a bony prominence at the top of the shin bone. Children and parents need to understand the nature of the condition as symptoms may persist for up to two years.

Management of this condition requires activity modification. While there is no research that rest accelerates the healing process, a reduction in activity will reduce the pain. As this condition occurs in children with a high level of activity, it can help to reduce some of the activities they are involved in. There is no need to rest completely. Pain should be the main guide as to the limitation of activity.

Symptomatic management includes applying ice to the region, especially when hot and swollen. Tightness of the quadriceps muscle may predispose to this condition. Therefore a stretching programme and some soft tissue therapy will be helpful. Correction of any biomechanical abnormalities (flat feet) is necessary. Neither injection of corticosteroid or surgery is required.

Post marathon advice

After the race (which most people haven't thought about!):

1.Stretch well this week- this will help your recovery no end.

2. Recovery bath- some people swear by a lukewarm bath with epsom salts. Avoid a hot bath.

3. Take adequate recovery time- I often see injuries months after a marathon, as people didn't take a break. The jury is out on how long is needed, and of course it varies per person, but guidelines would state not to return to intense training until 26-40 days after the race.

4. Cross-training is a great way of assisting your recovery- a gently cycle/swim/walk in the days after the race can get the blood flowing and ease the leg stiffness.

5. Avoid too much alcohol the week after the race! This is obviously going to affect your recovery.

6. Having a rub-down in the week after the race can help to alleviate muscle soreness.


Let us know if you want a rub-down prior to or after the race (discount voucher still valid!)