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Adrian McGregorFormer British Marine and firefighter who used Dr Stuart McGill's technique to combat back pain
Country:
 Great Britain |
Content:
- Revolutionary Approach to Lower Back Pain
- Importance of Spinal Stiffness
- Avoiding Pain-Provoking Exercises
- The Need for Individualized Treatment
- The High Cost of Back Pain
Former Royal Marine and Fireman Overcomes Back Pain with Dr. Stuart McGill's Method
A former firefighter and Royal Marine, 52-year-old Adrian McGregor suffered from excruciating back pain for 18 years after injuring his back and badly breaking his leg. He fell through the floor of a burning building and endured endless appointments with medical professionals, undergoing various treatments that provided only temporary relief.
Five years ago, Adrian had a spinal disc operation, but even such a drastic intervention failed to solve his issues. "I saw a physiotherapist, who prescribed exercises which made the condition worse," said McGregor. "My chiropractor was a complete waste of time. At a pain clinic I was prescribed opiate drugs, which left me feeling brain foggy and fearing I'd become addicted."
"A second disc operation followed in 2014," added Adrian, "but the pain was relentless." After the surgery, the former firefighter was unable to sit for any length of time.
Revolutionary Approach to Lower Back Pain
In January 2015, he met another doctor who, after that consultation, changed his life for the better. Not only did he leave the clinic understanding why his back was so painful, he also realized how he was inadvertently doing things that were perpetuating the pain.
With exercises specifically designed to address his problems, McGregor can now sit without any debilitating back pain. He's become so strong that he now enjoys walking and is contemplating trying a triathlon. Adrian has embraced a revolutionary approach to lower back pain. The system was pioneered by Dr. Stuart McGill, a professor at the University of Waterloo, Canada.
A world-renowned spinal biomechanics expert, McGill runs a clinic that attracts back pain sufferers from all over the world, including Olympic athletes. McGill likens the spine to a ship's mast and the muscles that surround it to the rigging. "The mast has to be slightly flexible," McGill explains. "But it's essentially held in position by the rigging, which prevents it from buckling."
"The spine needs strong muscles to support its shape," he adds. "Then the forces you put through it — whether they're coming from your trunk or your legs — can be braced against and the stresses which lead to pain are minimized."
Importance of Spinal Stiffness
The importance of a stiff spine may come as a surprise to many, who believe that it should be flexible. McGregor explains: "When there's a weakening in the 'rigging' effect of the muscles, perhaps caused by injury, the spine starts to do tiny movements which can trigger pain."
The big difference between a mast and a spine is that the spine has two natural curves — a small one at the top and a slightly deeper one (the lumbar curve) in the lower back. Pain often strikes in these areas.
"There are lots of possible reasons for this," says Dr. McGill, "so the first thing you need to do is find the positions and the directions of movement that cause the pain. The trick is to make an accurate diagnosis and then prescribe a 'map' of exercises designed to break the bad patterns and build resilience."
Avoiding Pain-Provoking Exercises
"One really common cause of back pain is repeatedly bending and loading your spine. You might be unloading shopping bags from the car or reaching down into a cot to pick up a child."
McGill adds that the common 'sit-up,' which many people mistakenly believe strengthens their 'core,' and the 'toe-touching' exercise are also potential hazards.
When you do these exercises, the vertebrae — the separate bones that make up your spine — are put in a more vulnerable position and unable to withstand extra force. The pressure in your lower back can strain the muscles, ligaments or discs, causing pain.
Clinicians often recommend pulling your knees to your chest while lying down, which is supposed to ease back pain, but McGill has a different view.
"This stretch may provide a bit of temporary relief," he explains, "but in the long run it leaves your spine in a more sensitive state. Plus, in this position you're losing the vital protective curve in your lower back. This puts extra pressure on the spinal disc, which can be agony if it's pressing on a nerve."
The Need for Individualized Treatment
Like many other back pain sufferers, former firefighter Adrian McGregor discovered that finding effective treatment is far from straightforward. One reason for the lack of success with many therapies is that the cause of the pain often remains a mystery.
Terms such as 'non-specific lower back pain' reflect the difficulty doctors have in accurately pinpointing the cause of discrete back pain.
Dr. McGill insists that there's a reason for every instance of pain. "It's unlikely that any particular drug or surgical procedure will help if you don't know what's causing the pain in the first place," he says.
Similarly, recommending exercises without a clear idea of which muscles need to be targeted can be unhelpful or even harmful.
"Exercise is crucial for both protecting and rehabilitating your back," McGill adds. "But there's little chance of it being effective if you're just hitting the gym or doing Pilates or yoga without any understanding of whether the patterns of movement you're doing could either be contributing to the problem or easing it."
The High Cost of Back Pain
The UK has one of the highest rates of sick notes issued due to back, neck and muscle problems, costing the NHS around £500 million a year. Research suggests that people with back pain are more likely to suffer from depression, disrupted sleep and other problems.
