Back pain is a very common problem in Singapore, according to Dr Tan Kian Hian, Senior Consultant and Director at the Department of Anaesthesiology, and director of the Pain Management Centre at Singapore General Hospital (SGH), a member of the SingHealth group.

"About 80 per cent of the population will have had pain in the back at some point in their lives," says Dr Tan. "Fortunately, most cases can be resolved without treatment within six to 12 weeks."

What to do to prevent back pain

1. Observe the right posture

Avoid slouching when standing or sitting. Sit up straight with your back against the chair and feet flat on the floor. Stand tall with your head up and shoulders back. 

Also, take regular breaks from sitting: If you work at a desk, take regular breaks to stand up and stretch or move around. This helps reduce stress on the back from building up to critical levels.

Spend most of your work day seated at your desk? Our senior physiotherapist from Changi General Hospital (CGH) shares this simple tip to stop lower back pain!

 

Bad posture can ultimately result in back pain. So make sure you observe the right posture when doing the following:

  • When carrying heavy objects
    Make sure the item you are carrying is close to you, so its centre of gravity is closer to your spine.

  • When lifting heavy objects
    Always bend your knees, and not your back.

  • When carrying a backpack
    Be sure to sling on both straps instead of leaving one strap dangling.

2. Keep to a healthy weight and balanced diet

Dr Tan points out that extra body weight may strain your joints during movement or rest, and aggravate your back. Which is why it’s important to eat right and exercise regularly to maintain a healthy Body Mass Index (BMI). This reduces the load and stress on your back, preventing future injuries.

To know what is a healthy BMI and for ways to lose weight safely and effectively, see this article.

3. Stay active

Dr Tan also suggests doing exercises to keep your back flexible. Some patients derive benefits from practising yoga and pilates, within reasonable limits. You can also try stationary exercises like a cycling station. If that’s a challenge, try a stroll.

For home exercises to cope with chronic back pain, check out these resources.

Did you know? Contrary to popular belief, lying around in bed is the last thing you should do if you are actually suffering from back pain. 

Dr Tan explains, "Prolonged bed rest is harmful to your back because your muscles will become lazy. And when this happens, you are opening the door to long-term problems."

Caring for a loved one on prolonged bed rest? Click here for some useful tips.

4. Have sufficient calcium and vitamin D in your diet

These nutrients keep your bones strong and help to prevent osteoporosis (weak, brittle bones), which can cause back pain if it affects the spine.

To know what foods help build strong bones, read this article.

5. If you smoke, stop smoking

Smoking has been shown to lead to quicker disc degeneration as it restricts the flow of nutrient-containing blood to spinal discs.

Back pain: When to see a doctor

Typically caused by muscle strain, acute back pain usually lasts less than three months. If the pain interferes with daily activities, a medical consultation is in order. The doctor will physically examine your back and compile a history of your back problems.

Chronic back pain, on the other hand, is any pain that persists for more than three months. It is common, especially among those aged 55 and above, and can be caused by ailments such as a slipped disc, spinal arthritis or disc disruption – a wear and tear of the “spring” in between the bones of our spine.

You should see a specialist in the following situations:

  • If the pain in your back is not getting better after some time, or if it’s getting worse

  • If the pain shoots down one side of your leg to the foot

  • If you feel numbness or a tingling sensation

  • If your pain is worsened by bending over, or by coughing and straining

Tip: We often don’t remember the exact names of the medicine we’re on. That’s why Dr Tan advises patients to bring along any medication that they are currently taking. This is especially crucial if you are unsure or have any questions about them. 

"I've had patients tell me that the medication they’ve got doesn’t work," he explains. "But when I ask them which medicine, they can only tell me that it’s the white tablet, or the yellow tablet, or the green tablet. When you bring along your medication, we can advise you better."

Ref: G25 (ed)

Low Back Pain: How to Manage

Managing Lower Back Pain - Q&A with Our Doctor

What is a Slipped Disc?

Sciatica: Back Pain that Extends Down to the Feet