Walking-Both walking and running can be valuable in helping to prevent obesity and are both natural activities which, if done with proper care, make a demand on the postural muscles which may help to prevent back problems. Walking is increasingly the preferred alternative to jogging. Keep warm.

For running or jogging, it is important to reduce the jarring effect which is transmitted to the back if poorly cushioned, badly designed (this usually means cheap) shoes are worn. Old training shoes may also cause trouble because even though the sole is not worn out, the midsole has lost its cushioning powers.

Always wear comfortable, well-fitting shoes. Lace-up styles with thick light soles, or trainers are considered ideal. Some people find it useful to add a pair of shock-absorbing insoles or heel pads, obtainable from larger chemists or sports stores.

When walking, walk tall, keep your tummy tucked in and let your arms swing. Start with short walks and gradually increase the distance. As walking becomes easier, increase your speed and stride.

Walking around the shops, dodging people, stopping to look in shop windows and standing at check-outs does not constitute walking as a helpful exercise. In fact, many people who do not otherwise have backache find an afternoon’s shopping can cause one. A real walk should be part of your regular routine: around the block or the nearest park to start with and, gradually, as your walking fitness improves, you will be able to go farther afield.

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The method has its roots in Western science and Eastern martial arts, the founder, Dr Moshe Feldenkrais, was trained in physics, mechanical engineering and judo.

The focus is to recognise ways of moving or holding the body which are restrictive and habitual and on discovering new options which are more graceful and efficient.

The re-learning process is facilitated by the use of gentle movements, done at a pace and intensity that does not involve force or pain. New habits can be developed that are pleasant and easy.

The method is taught in two different formats: Awareness through Movement classes where a teacher leads a group (the cost is $8-$12 per person), and as hands on one-to-one lessons called Functional Integration where the individual’s needs are more closely considered (the cost ranges from $50-$75). Both types of lessons are easy, gentle, non-invasive and comfortable. For acute back pain, it is advisable to begin with individual lessons.

To obtain a directory of teachers of the Feldenkrais Method, write (enclosing an s.a.e.) to The Australian Feldenkrais Guild Inc, PO Box 829, Glebe NSW 2037.

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They slow down all activity, and restrain many small movements of muscles, so helping muscular spasm to relax. Supports also prevent pain to some extent, by keeping the wearer from extremes of movement. A corset can help with acute pain and when an activity that might bring on pain cannot be avoided – housework, for instance.

Corsets are probably helpful in acute attacks and in the early stages of recovery. They should, however, not be considered as a long-term measure, because they have a tendency to weaken the muscles, and create a dependency on them (making wearers believe that they cannot do without the corset). It is seldom necessary to continue with a corset for a long period; this should only be done after a positive decision by a specialist.

Lumbar corsets and belts also act to encourage correct lifting and bending; being unable to bend at the waist, the wearer has to lift things by bending, correctly, at the knees. They increase the intra-abdominal pressure which protects the spine in lifting actions by spreading the load, so that it bears less heavily on the lumbar joints.

Cervical collars are sometimes prescribed for neck injuries, or in the case of degenerated neck vertebrae. They work in a similar way to corsets, giving support and preventing inappropriate movement. With the rigid sort, the wearer can neither nod nor shake his head. The soft kind of cervical collar is often worn at night only, to support the neck during sleep.

If you are interested in obtaining one of these devices ask your doctor or physiotherapist for help.

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Attacks of rheumatoid arthritis take the form of inflammation of the joints, giving rise to aching and stiffness, especially in the mornings; in rare cases, it may be accompanied by fever. Attacks tend to recur and may finally leave the joints swollen and rigid.

Rheumatoid arthritis tends to start in the smaller joints, such as those of the fingers, and gradually spreads to the larger ones. In the spine, it tends first to affect the neck (sometimes the earliest symptom is neck pain) or the lumbar area. By the time the lumbar area is affected, the disease is considerably advanced, and the sufferer is probably already receiving treatment. So your first attack of back pain is highly unlikely to be rheumatoid arthritis: if it were, you would have had plenty of warning.

If you know that you have rheumatoid arthritis, avoid manipulative therapies such as those given by osteopaths and chiropractors. The ligaments between the first and second cervical vertebrae are often affected and sudden jerks of your head can provoke serious damage to the spinal cord.

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The skeletal system forms a mechanism which, although not properly ossified, is functionally complete at birth; it goes into full operation whenever a baby learns to stand and walk upright. The bones consolidate their shape during the teenage years and, under ideal conditions, should work perfectly for a lifetime. In practice, as we know, it is often otherwise. There are a great many ways in which the balance of the mechanism can be disturbed. Sometimes the damage is done all in an instant, as the result of a single violent incident. At other times, it is cumulative, the conclusion of a long series of small stresses. It has been thought that parts of the back, like those of any domestic appliance, may simply wear out through constant use. But there is no very good evidence for this: the resilience of most of the human body tends to belie such notions.

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