Back & Neck Pain Prevention Tips
Here’s some very useful advice to help you prevent back pain and enjoy life to the maximum.
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 problems elsewhere on this website. Think “Grow Tall”. Imagine that you have a string screwed onto the back 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 greatly reducing your chances of back pain you’ll note that your chest has lifted, shoulders are relaxed, chin is tucked in, head is level and stomach muscles have contracted. Not bad for such a simple exercise. This posture can be repeated in sitting, standing, sleeping, walking or running. Try it and physio will work for you too!
The best method to avoid back pain from lifting is delegation. If this isn’t an option for you, try the following:
- Use a 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 strong thigh and buttock muscles to lift.
- Once upright, turn by using your feet. Avoid twisting your back.
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 a variety of posture. We were, after all, designed to hunt and forage – not sit in front of a computer!
Fitness has many benefits. Stronger, more flexible muscles and less weight to stress the bones and discs. PhysioWorks specialises in the provision of exercise programs to keep your back flexible, strong and painfree. Exercise can involve aspects of flexibility, strengthening and postural control.
Consider Real Time Ultrasound Retraining to ensure you are doing it right!
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. Please ask your PhysioWorks therapist for advice at your next visit.
Use the “grow tall” principle each 15 to 30 minutes while driving. The combination of sitting and bumpy roads are a recipe for back pain. A lower back cushion is essential if you must drive any distance.
If possible don’t stay seated for too long. Regularly break your travels to have a walk and perform simple stretching exercises for a variety of posture and a healthy spine. We were, after all, designed to hunt and forage – not sit in front of a computer!