Backpain is undoubtedly one of the commonest complaint

• Backpain is undoubtedly one of the commonest complaint

Whenever I get to attend to clients, backpain is undoubt­edly one of the commonest complaints. Sometimes I wonder if it’s the norm or I simply attract peo­ple suffering from backpain.

Approximately 40 per cent of all people will complain of significant back pain some time in their life. About 95 per cent of these cases re­solve spontaneously within six weeks. Most cases of back pain go away on their own after a few days but if yours lasts more than a week, see a doctor. Usually the pain will be due to muscle strain or ligamentous sprain which heals with time with or without treatment.

A small proportion of acute back pain may have significant, serious pathology as its underlying cause. Examples include fracture, neoplasm, infection or other conditions that adversely affect a nerve (e.g. a disc between vertebrae bulge or burst open and presses on a nerve such as the sciatic nerve).

Risk factors for back pain

• Obesity

• Occupation – sedentary work­ers and those who need to lift things or bend for hours

• Poor Posture- this includes how we sit at work and the awkward postures some of us adopt.

• Being out of shape – pot belly etc

• Smoking

• Genetics – vulnerable to scoli­osis, spondylolisthesis etc

• Age – young athletes are prone to tiny fractures in the spine (spondylolysis). The aged are likely to have arthritis

• Psychosocial Issues – Depres­sion, Anxiety, Stress

Diagnosing back pain

Some people complain of back pain after lifting heavy objects using an abnormal posture or sitting for long periods but several others may not remember any triggers.

Often the patient’s complaints and the doctor’s findings will clinch the diagnosis but your guess is as good as mine; the management/ treatment is usually the same.

Laboratory tests are often not helpful except for the few cases where infection or neoplasm is a concern.

X-rays are not indicated in most cases of back pain, especially within the first six (6) weeks. It may only become necessary when pain per­sists, or there is concern for fracture, neoplasm, infection or other serious condition. Other studies that may be helpful are, Bone Scan, CT Scan or MRI.

Managing back pain

The mainstay of management is:

• Bed rest for a short period of time usually not exceeding three days.

• Early mobilisation ensures quick recovery. Get moving, do not stay in bed indefinitely

• Lying on a firm surface is rec­ommended but super hard mattresses may sometimes cause back pain

• Analgesics such as Brufen, Naproxen etc are useful but avoid if you have peptic ulcer or have bron­chial asthma.

Other options for management include:

• Psychotherapy – many cases of back pain have been found to be linked to anxiety and depression

• Physiotherapy/Physical Thera­py also has an important place

• Massage, Osteopathy and Chi­ropractic all play a role in relieving back pain

• Surgery may also be needed. Certain cases of back pain are surgi­cal emergencies but for the majority, surgery may be a last resort. Though surgery may make the patient feel better quickly, the same can be achieved with physical therapy in the long term (Study in Journal of the American Medical Association) in most instances.

Need to see the doctor now – warning signs you can’t ignore

In general one may not need to see a doctor immediately with most brief episodes of back pain but if the fol­lowing are associated with your pain then get to the hospital NOW!!!

• Extreme leg weakness

• Loss of bladder and/or bowel control

• Numbness or altered sensa­tion in groin or rectal area

• Fever or sign of infection

• History of cancer

Living without back pain

• Stay fit – Exercise on most days of the week (www. healthclubsgh.com)

• Eat a balanced meal at the right times

• Maintain a healthy weight

• Cut out tobacco

• Take time off to relax

• Attitude – take charge of how you feel. Do not be too hard on your­self.

• Make sure you sit appropri­ately and take brief breaks after at most an hour and half of sitting.

Some exercises that may help to heal back pain

• Planks: Daily planks or at least doing this thrice a week may help protect your back. In the acute phase of backpain however most peo­ple are unable to do this.

• Wall slide: Slide up then down till your thighs form an angle of 90 degrees with the vertical wall. Repeat

• Pelvic tilt: Lie on your back with knees bent. Exhale and pull abdominal muscles in and up towards the ribs. You may also lift your but­tocks of the surface and squeeze for a count of five and repeat.

• Bird Dog: Bend over on all fours, then raise opposite arm and leg parallel to the floor hold for a count of eight or ten then repeat. Change to the other arm and leg and repeat.

• Walking: This low cost exer­cise is a miracle worker. Lace your good boots and get walking.

Back pain is a major public health issue since it results in a substantial decrease in productivity and days lost from work.

Use the appropriate furniture at work and take occasional one-minute breaks to stand.

If you need to lift and bend, often make sure you learn the proper pos­ture.

Do not wait for back pain to strike, start a healthy life style today!!!! Everyone has one back and one back ONLY. We need to take very good care of it. Simply pamper your back.

AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pres­sure, blood cholesterol, BMI)

Dr Kojo Cobba Essel

Health Essentials Ltd (HE&W Group)

(dressel@healthessentialsgh. com)

*Dr Essel is a Medical Doctor with a keen interest in Lifestyle Medicine, He holds an MBA and is an ISSA Specialist in Exercise Therapy, Fitness Nutrition and Corrective Exercise. He is the author of the award-winning book, ‘Unravelling the Essentials of Health & Wealth.’

Thought for the week – 1. “The most efficient way to reach your re­alistic health goals, is to make small healthy choices daily.”

References:

1. WebMD

2. Mosby’s Ace the Boards

3. The Merck Manual

4. www.healthclubsgh.com

I am not sure why I have the urge to write on Diabetes this morning. Maybe it’s the shock of hearing that someone I know had a limb amputat­ed. Yes diabetes is real and we simply cannot do enough to raise awareness.

Though the steps outlined here apply mainly to Type two (2) Diabe­tes, people living with all other forms of diabetes will benefit immensely from applying them.

Diabetes definitely “commands” a lot of respect when it comes to dis­eases that put fear in people. When you harbour sugar in your blood that is enough to feed a whole village then surely you are asking for trouble.

A diagnosis of diabetes ranks in the list of top 5 disease conditions that will have people go into a trance and start speaking in tongues.

Diabetes affects every part of your body and may take control of your finances and life if not properly managed. Yes, there is medication but without the appropriate lifestyle modifications to prevent or control diabetes, then we will be fighting a battle we are destined to lose.

If we can start our lifestyle modi­fication journey together today, then we will definitely make major strides by January 2025. That does not mean we quit after a few weeks; this is a lifetime commitment.

1. Spread the news about Dia­betes and the need to be screened

a. We should talk to as many people as possible about diabetes and even more important to get tested and encourage others to test. You may even go the extra mile by paying for others to get screened.

b. It is not only about testing after fasting but also consider check­ing blood sugar a few hours after a meal. You may also discuss with your health professional the need to check your long-term blood sugar control.

2. Watch what you eat and drink

a. The drill remains the same.

i. Portion control using small plates is helpful

ii. Low carbohydrate is ideal NOT no carbohydrate

b. Eat more fibre and whole grains. That makes vegetables and whole fruits amazing

c. Sweetened drinks will make your work difficult. Most contain too much sugar (empty calories) that only go to “confuse” insulin and also cause you to increase fat cells that end up making your cells resistant to insulin, leaving sugar in your blood stream

d. Magnesium and chromium play a crucial role in the control of blood sugar and that is one of the many reasons I love pure unadulterat­ed cocoa powder. Use this wisely.

3. Manage your weight

a. Controlling weight/fat makes your cells more sensitive to insulin and also makes you healthier in gen­eral

4. Exercise

a. The wonder-pill will always find a role to play, and I encourage this!

b. Exercise increases the body’s (cells) sensitivity to insulin, so it gob­bles up the sugar in the blood. When you walk or bike etc optimize your results by alternating brisk walk with regular pace; it has a fanciful name known as “interval training”

c. Strength training at least twice a week will build a little lean muscle that also helps mop up blood sugar

d. If you have not tried this yet, take about five minutes walk after each meal to set the ball rolling.

5. Manage Stress

a. Sustained Stress in any form will cause the body to release gluca­gon and cortisol both of which have the unenviable role of increasing blood sugar.

b. Exercise, smiling, breathing exercises, practicing mindfulness and surrounding ourselves with posi­tive-minded and happy people goes a long way to help us manage stress

6. Sleep

a. Staying awake deep into the night has a way of tempting one to snack (often not the healthy option) and even eat large meals at ungodly hours.

b. Lack of adequate sleep is stressful in itself and so puts a strain on all organs and the blood sugar challenges set in again.

7. Drink adequate water

a. Water is solid gold any day!

b. Makes you healthy and even flushes the kidney

8. Regular checks is a game-changer

a. Do not be fixated on check­ing only fasting blood sugar, other important tests exists and you need to have a chat with your healthcare professional

b. Daily inspection of your feet is a must. Avoid tight fitting shoes.

c. Book a yearly appointment with a dentist and an eye specialist

d. Check your blood pressure as often as feasible; barest minimum is once a month

e. Urine tests are wonderful but don’t forget you kidneys, cholesterols either.

f. As stated earlier, don’t count on only fasting blood sugar levels

I love listing 10 points to follow but for today I will end with eight and invite you to share yours with me via email.

AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pres­sure, blood cholesterol, BMI)

Dr. Kojo Cobba Essel

Health Essentials Ltd (HE&W Group)

(dressel@healthessentialsgh. com)

*Dr. Essel is a Medical Doctor with a keen interest in Lifestyle Medicine, He holds an MBA and is an ISSA Specialist in Exercise Therapy, Fitness Nutrition and Corrective Exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’

Thought for the week – 1. “537 million adults were living with dia­betes in 2021.”

2. “Almost 1 in 2 adults with dia­betes remain undiagnosed (240mil­lion)”-worlddiabetesday.org

By Dr. Kojo Cobba Essel