So tell me what is the world's most elaborate piece of engineering? If you guessed the Pyramids, Stone Henge, The Golden Gate Bridge or Taipei 101, you are way off the mark!
The answer is you!
This is because, unlike these other structures, your bony inner scaffolding has joints that help you move, not just in a straight line, but also swivel, tilt and slide.
And just like other engineering wonders, our bones and joints can be subject to various problems including wear and tear.
Back to basics
The lower back is the connection between the upper and lower body, and it bears most of the body's weight. Because of this, it's easily injured when we lift, reach, or twist.
Clinical Director of Back Trouble Group UK, Terry O'Brien, says we should all learn how to exercise and strengthen the spine because it's the main support of the whole body. The abdominal muscles and back muscles are the joists that keep the body upright. It's crucial to keep them toned because, if they are in poor condition, the spine has to bear more than its fair share of the load.
Good lifting techniques and posture can also reduce the risk of back problems, but the reality is that almost everyone has low back pain at one time or another. The good news is that most low back pain will go away in a few weeks with some basic self-care.
Experts recommend avoiding bed rest, especially for more than a day because staying active and continuing your usual activities, within tolerable pain limits, helps recovery. However, when back pain becomes disabling it may be the sign of more significant problems, such as a prolapsed invertebral disc, pressure on a nerve causing sciatica, a stress fracture, and arthritis of facet joints.
"In the majority of cases," Terry says, "I reassure patients that simple exercises will help them learn to live with it and manage it. If the condition is more serious, of course, (less than five per cent of cases) surgery may be required."
Hips and knees
Terry O'Brien says, "The knee is one of the most common joints to be affected by injury and in a society such as ours where a significant number of contact sports are played you would expect to see a high incidence of knee injuries."
The most vulnerable part of the knee seems to be the menisci; two half-moon shaped pieces of cartilage attached to the knee joint. They provide stability and absorb much of the impact of walking, running and jumping. Because complete removal of a meniscus can result in progressive arthritis in the knee in a younger patient, the emphasis now is on preservation.
It is clear that some wear and tear contributes to degeneration of the joints, but it's not exactly clear why some people develop specific types of arthritis, or seem to be susceptible to the effects of wear and tear. Early diagnosis and treatment will reduce progression, and this is important but sometimes only joint replacement will provide the desired improvement in symptoms. Tens of thousands UK residents have joint and knee replacements each year.
Five ways to take a load off your joints:
1. Lose Weight
Every extra kilo puts more stress on your knees. Research has shown that losing as little as five kilograms may cut your risk of osteoarthritis of the knee by 50 per cent.
2. Do low-impact exercise
Swimming, cycling, strength-training and gardening will help firm up your arms and legs and go a long way towards burning off some calories. Weight bearing exercise creates denser bones and builds stronger muscles that help stabilise and protect joints. Yoga, Pilate's, tai chi and Swiss ball exercises will help you improve strength and balance.
3. Wear sensible shoes
Rubber-soled shoes provide cushioning. Women take note– experts say a three-inch high heel stresses your foot seven times more than a one-inch heel. Heels also put extra stress on your knees and may increase your risk of developing osteoarthritis.
4. Lift with care
Hold items close to your body, which is less stressful for your joints. Slide objects whenever possible rather than lift them. And of course, always bend your knees when picking up anything, to protect your back.
5. Build strong bones
Boost your calcium intake with foods such as low-fat milk, yoghurt, broccoli and figs. Omega-3 fatty acids, found in cold-water fish such as salmon and mackerel, can help keep your joints healthy. Studies show omega-3s can reduce the pain and inflammation of stiff joints in people with arthritis. And go easy on the coffee. Studies show that the extra caffeine can weaken your bones.
BackDoctor UK
