Back pain. It’s something many of us will experience at some point. Whether it’s from sitting at a desk all day, or chasing after the kids, that ache in your back can really slow you down. But what can you do about it?
Dr. Darren Subrayan, a registered chiropractor and founder of Dainfern Chiro in South Africa, has spent years helping people find relief and long-term solutions for their back issues. With a holistic approach focusing on ergonomics, posture, and optimal desk setups, Dr. Subrayan is all about improving your spinal health and overall well-being. And get this – he used to work in banking! That firsthand experience of desk life gives him a unique understanding of what so many of us go through. He’s been recognised as Chiropractic Clinic of the Year and is super active on social media, sharing tips and advice. So, let’s dive in and get some answers.
From Finance to Fixing Spines: A Career Change
It might surprise you that Dr. Subrayan wasn’t always a chiropractor. He actually spent many years in finance! He studied chiropractic initially, but then pursued an MBA. Coming from a family with a business background, he was keen on the business side of medicine.
After his studies, an opportunity arose to work in finance, and he spent six years in the corporate world. Those years spent sitting at a desk gave him firsthand experience of neck and shoulder issues, even as a chiropractor! This experience gave him great insight into the struggles people in high-pressure jobs face daily. It was this that drove him to return to his true calling: helping patients and using his business knowledge to improve his practice.
Addressing Chiropractic Care Concerns
Are you a bit nervous about seeing a chiropractor? You’re not alone. Some people have had bad experiences, which can make you hesitant. One story that springs to mind involves someone who went to a chiropractor and it actually made things worse (my aunt! she was never able to return to hairdressing after her experience).
Dr. Subrayan is keen to stress that all treatments carry risks, whether it’s taking medication or having surgery. He focuses on minimising those risks through careful assessments and checks.
When you see Dr. Subrayan, he spends a whole hour with you before even starting treatment. This is to understand you as an individual and identify any potential risk factors. If he spots something that could complicate things, he modifies his approach, or may even recommend against certain adjustments. The key takeaway? Find a chiropractor who does a proper assessment from the start.
WHO Guidelines: 1 -Exercise and Physical Therapy
The World Health Organization (WHO) recently released guidelines on managing back pain without surgery. One of the key points is the importance of exercise and physical therapy. But what if you’re a busy mum who barely has time to breathe? How do you fit it all in?
Dr. Subrayan suggests incorporating movement into your daily routines with your children. This way, you get your exercise and bond with your kids. Win-win! Walking is a fantastic option. If you live somewhere safe, put the baby in a stroller and go for a walk. Walking is gentle, strengthens your body, and doesn’t put too much stress on it.
The goal is to make exercise enjoyable and easily part of your life. Consider joining a walking mums group to socialise while you exercise! (That’s what I did!)
The Power of Prevention: 2 – Self-Care and Education
Preventing back pain is all about living a healthy lifestyle over the long term. When we neglect our physical and mental well-being, back pain is more likely to strike.
Self-care is key. Maintain some level of physical activity, whether it’s walking or another form of exercise. It’s not just about your body; it’s about reducing stress and improving your mental health.
Mums often put their own health last. “I’ll sort it out next month,” they say. But if you’re not at your best, how can you give your best to your children? Prioritising self-care is essential.
3 – Mental Well-being and Stress Management
Chronic back pain isn’t just physical; it takes a toll on your mental and emotional health too. Everyone deals with stress differently, so what works for one person might not work for another.
Dr. Subrayan recommends simple techniques like deep breathing. Before bed, listen to calming music and practice controlled, deep breaths. This can help calm your system. Find activities that you enjoy and that help you unwind. Yoga, Pilates, or even going to the gym can do the trick. The key is to tailor stress management to what suits you.
Try a new activity for a week and see how it goes. If it doesn’t help, try something else!
4- Reducing Over-Reliance on Medication
Many of us reach for a pill at the first sign of pain. But there are other options. Dr. Subrayan’s approach isn’t to focus on decreasing medication immediately, but on improving pain levels.
Medication has side effects, including the risk of overdose, addiction, and damage to your organs. The WHO guidelines highlight that there are alternatives. Educating yourself, exercising, and finding long-term solutions can all help reduce your reliance on medication.
It’s about fixing the root cause of the pain, so you don’t need the tablets in the first place.
Designing a Comprehensive Treatment Plan
Dr. Subrayan emphasises the importance of understanding you as an individual and identifying your specific challenges. He spends a lot of time to figure out what is happening in your life and how that is affecting you.
Self-care is about understanding the daily behaviours that might be making your back pain worse. Education is about understanding your problem and learning what changes you can make to improve it. All of this links to your mental health.
He creates a custom treatment plan that addresses all aspects of your well-being. It’s like a tailored suit, not something off the rack.
Customising a Treatment Plan: What That Might Look Like
His plan focuses on behaviours that might be aggravating your back pain, such as leaning forward or sitting for too long. He’ll help you modify those behaviours, either by eliminating them or changing how you do them.
Then, he’ll help you strengthen your body through gentle exercises, gradually increasing the intensity. Think of it like building muscle at the gym. It takes consistency and proper form.
Referred Pain: When Back Pain Signals a Different Problem
Could your back pain actually be a sign of a problem elsewhere in your body? It’s possible. This is known as referred pain.
Referred pain is when you feel pain in one area, but the source of the pain is somewhere else. For example, a heart attack can cause pain down your arm. Kidney issues can also present as back pain. That’s why it’s important to see a professional for a proper assessment. They can help identify the true cause of your pain.
Case Study: Restoring Mobility and Managing Chronic Pain
Dr. Subrayan shared a story of helping a patient who was struggling to walk due to back pain, but wanted to walk their daughter down the aisle at her wedding. That is the goal: helping his patients improve their lifestyles and quality of life.
He always asks what his patients want to get back to doing. Maybe it’s running, or simply being able to play with their children without pain. He then works with them to achieve those goals.
Lower Back Pain and Sweeping: Is There a Connection?
One reader asked about lower back pain related to sweeping. First of all, it’s important to listen to your body, as pain is a sign of a problem. It’s a common complaint in his line of work!
Dr. Subrayan suggested that the pain is probably a chronic back issue. He recommends modifying or eliminating sweeping to break the pain cycle. Focus on strengthening your body through exercises like walking and core strengthening.
Cervical Spondylosis and Cold Drafts: What You Need to Know
Another reader asked about shoulder pain related to cold drafts. This may be related to cervical spondylosis, which is degeneration or wear and tear in the neck.
When you have cervical spondylosis, your neck muscles have to work harder to stabilise and protect your neck. A cold draft can cause those muscles to tighten up, triggering pain.
If you have this issue, protect your neck from the cold. Wear a scarf or jacket. Therapy and strengthening exercises can also help support your neck muscles.
Desk Posture Tips: Creating an Ergonomic Workspace
Desk posture is crucial. A good chiropractor can usually tell what’s wrong with your posture. The first step is showing them a picture of you sitting in your current workspace.
A common issue is looking down at screens, which puts a strain on your neck and shoulders. Elevate your screen to eye level to promote a neutral spine position. Use a heat pack or cushion to support your lower back.
Take regular breaks and move around. Even if you have the perfect desk setup, sitting for too long is bad for your back. If you’re teaching, find the time between students and make sure you’re not slouched over, but stand up straight.
Simple Stretches for New Mums
New mums often struggle with neck and shoulder pain from carrying their babies. Dr. Subrayan recommends the “Yes, No, Maybe” stretch to mobilise the joints of your neck. (see the video)
Do these stretches gently and in a controlled way. Don’t force anything. Heat therapy can also help with muscle tightness.
Final Thoughts: Prioritising Self-Care
Dr. Subrayan emphasises the importance of prioritising self-care. As a new parent himself, he understands the challenges that mums face.
Take care of yourself, so you can give your best to your children. If you’re struggling with back pain, find someone who can provide guidance and support. Look for a holistic approach to treatment that addresses all aspects of your well-being.
He sees patients every day who, with the correct treatment and knowledge, see a massive difference in their lives.
Thank you!
A huge thanks to Dr. Darren Subrayan for sharing his expertise. If you want to know more, check out under the handle @dainfernchiro on TikTok and Instagram and other platforms as well as his website.
Disclaimer: This post was mostly written by AI taken from the video content.
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