Most of us suffer from back pain at one point or another and it is never pleasant. There are several things you can do on a daily basis to reduce the risk of back injury or pain though, from gentle exercise through to posture. We have outlined our top tips below:
1. Gentle exercise
Regular gentle exercise can play a big role in reducing and preventing back pain, keeping you supple and flexible while strengthening your muscles and joints. Try low impact aerobic exercise, for instance swimming, and follow a gentle stretching routine, too. A strength training programme that helps strengthen your core could also be very helpful, as strong core muscles reduce the strain on your back. Your expert chiropractor will be available to advise on what will be specifically suitable for you.
2. Focus on your posture
Slouching and stooping will put your back at the most damaging angle and highly increase your chance of back pain or injury. Try not to sit down for too long at once and perhaps consider a standing desk for periods if you work in an office. When you do sit, opt for a straight back chair and try to keep your knees slightly higher than your hips, for instance by putting your feet on a low stool or platform. A strong core, as discussed above, also helps to improve posture.
3. Bend with your knees, not your back
Bending improperly can be one of the main causes of back pain. When bending to the floor, do so with your knees and keep your back in an upright position as far as possible. Remember – your knees are built to act as a hinge, your spine is not! Bending at the waist can cause serious problems, especially when picking up heavy items.
4. Check your bag
Carrying a heavy handbag or briefcase on one shoulder can cause you to stoop to one side, affecting your alignment and balance. Messenger style bags which go across your body can really help with this. The strap sits on one side of your body, with the weight of the bag resting on the other, which helps to keep your shoulders straight. Also make sure you aren’t carrying lots of things around with you that you don’t need – pack light!
At Kenilworth Chiropractic Clinic, we can help with any queries you have about any back problems you may be experiencing. If you’re in constant pain, give us a call today.