Back Pain Prevention Tips
Here’s some beneficial advice to help you prevent back pain and enjoy life to the maximum.
Posture
I’m afraid that your mother was right. If you slouch, you’ll end up with problems. Just one of those problems is back pain. You’ll find other issues elsewhere on this website. Think “Grow Tall”. Imagine that you have a string screwed onto the back of your head, just above your hairline. Then think that someone is dragging you up off the chair you are sitting on. Hold this “grow tall” position for 10 seconds and repeat every half hour.
As well as significantly reducing your chances of back pain, you’ll note that your chest has lifted, shoulders are relaxed, the chin tucked in, the head is level and stomach muscles have contracted. You can repeat this posture in sitting, standing, sleeping, walking or running. Try it, and the physio will work for you too! Not bad for such a simple exercise.
Lifting
The best method to avoid back pain from lifting is delegation. If this isn’t an option for you, try the following:
- Use back support to lift loads over 15 to 20kg.
- Bend at the hips and knees with your feet shoulder-width apart.
- Firmly grip the load and hold it close to your body.
- Think “grow tall” to tighten your stomach muscles and look upwards to straighten your back.
- Stand using your muscular thigh and buttock muscles to lift.
- Once upright, turn by using your feet. Avoid twisting your back.
Sitting
Use the “grow tall” principle each 15 to 30 minutes while sitting. A supportive chair or lower back cushion is essential if you must sit. If possible, don’t stay seated for too long. Regularly stand up, stretch your back and walk short distances for various postures. After all, we were designed for hunting and foraging – not sitting in front of a computer!
Exercise
Fitness has many benefits. Stronger, more flexible muscles and less weight stress the bones and discs. PhysioWorks provides exercise programs to keep your back relaxed, strong and pain-free. Exercise can involve aspects of flexibility, strengthening and postural control.
Consider Real-Time Ultrasound Retraining to ensure you are doing it right!
Sleeping
A quality pillow and mattress are necessary for a healthy spine. You do spend somewhere between one-quarter (1/4) and one-third (1/3) of your life sleeping.
Do it in comfort! You’ll need to consider a new mattress if you wake up through the night or in the morning with back pain. Would you please ask your PhysioWorks therapist for advice at your next visit?
Driving
Use the “grow tall” principle each 15 to 30 minutes while driving. The combination of sitting and bumpy roads is a recipe for back pain. A lower back cushion is essential if you must go any distance.
If possible, don’t stay seated for too long. After all, we were designed for hunting and foraging – not sitting in front of a computer! Regularly break your travels to walk and perform simple stretching exercises for various postures and a healthy spine.
