Zoe Fairlamb explains how back pain is on the rise for dentists during the pandemic.
There has been a lot of talk around how our mental health has suffered during Covid-19. But through my work as a back pain specialist and Pilates teacher, I have seen another health issue developing alongside this: low back pain. Back pain is certainly not a new issue for dentists, with one 2015 study published in the BDA finding that up to 50 per cent of dental students experience lower back pain. However, following long periods of sitting during lockdown and then having to adapt to new working conditions, complaints of back pain amongst dentists are on the rise.
Dentistry is a unique profession in that it is simultaneously sedentary and physical. Day-to-day, the job requires long periods of sitting, as well as bending over people and holding awkward positions for long periods of time. To make matters worse, the PPE now required for Covid-19 has made it even more challenging to work comfortably and maintain a good posture. Essentially, being a dentist requires a base level of strength which can seem difficult to maintain when you already work long hours and are busy at home with family.
There is another reason back pain is particularly problematic for dentists. Every day when you turn up to work, you are required to perform. You need to build rapport with your clients. How can you perform, grow positive client relationships and thrive at work if you’re struggling with pain?
I personally experienced low back pain for 10 years and in that time, I tried many different things to try to get out of pain. The majority of things provided a short-term fix, but nothing provided a long-term solution – until I discovered Pilates.
Pilates is a very effective way to build strength, reduce stress and improve posture. You build strength safely and at your own pace – which is really important if you’re afraid that exercise might cause you more pain. Moving slowly and focusing on your breathing can help eliminate the stresses of the day, without having to work up a sweat in the gym.
A little bit of movement daily can make a massive impact on your strength, wellbeing and mood. It will make you more confident, help you do your job to your best ability and live pain-free.
If you are experiencing back pain always take care when practising new exercises. Please listen to your body and if anything causes sharp pain, stop! You might need to build up strength before certain exercises, especially if underlying weakness is the reason for your back pain.
Below are some simple exercises that I’ve found to be very successful for my dentist clients who experience back pain. They only require five to 10 minutes and can be practised in the surgery. Try to do them throughout the day to help you maintain an upright posture, build strength and keep back pain at bay.
Breathing
Let’s start with a simple way to reduce stress and pain – breathing. Simply sit tall, inhale into your lower ribs slowly for a count of four, and then exhale slowly for a count of four.
Heel raises
Not only does this get you standing up, but it’s also a great way to wake up many deep postural muscles which help support your spine. Stand up on your feet and stack your pelvis, ribcage and head on top of each other. Press down into your big toes and lift your heels away from the floor, keeping your ankles tracking in a straight line.
Hip hinge
Sitting for long periods of time causes lots of key muscles down the back of the body to ‘switch off’. This exercise will help switch them back ‘on’, by strengthening the posterior chain which helps to keep you upright.
Stand up. Keeping your spine straight, bend forwards from the hips, slightly sticking your bum out. Hold for five to 10 seconds to really feel your back muscles, glutes and hamstrings working!
Please note, if you currently have back pain you might want to look in a mirror to check your form with this one. Make sure you stick your bum out and that you’re not curving into your lower back. If this exercise causes you pain, don’t push through it – find a good movement teacher who can help you strengthen and develop good form before you progress to this.
Pelvic tucks and tilts
Even though you have to sit for work, that doesn’t mean you have to stay still. Our bodies are designed to move and so are our spines. This exercise moves your lower back whilst you’re sitting and will help lubricate your joints. I used to do this exercise all the time when I had back pain and needed to travel in a car or on a plane for long periods of time.
Sit tall, with your ribs stacked on top of your hips. Tuck your tailbone under to create a curved shape with your lower back. Then go in the opposite direction, arching into your lower back.
Sitting back bend
This is a great exercise to move your spine in the opposite direction to bending over patients!
Place your hands behind your head and press your head backwards into your hands. Lift your breastbone up towards the ceiling, aiming to move the thoracic spine, which is in between your shoulder blades.
Scapula squeeze
Weakness around the shoulders can cause poor posture, which has a knock-on effect to spinal position. With your arms down by your sides, start to squeeze your shoulder blades together on the ribcage. Release and repeat five to 10 times.
If you found these exercises helpful and would like more information on programmes for dentists, visit Ankor Pilates’ Instagram and Facebook pages or get in touch directly via ankorpilates.com