Back Care Advice - May 2010

This months topic is about Back Care and we hope you find the information both informative and beneficial.

Eighty percent of UK adults experience back pain at some stage in their lives.

Back pain may be likely for some, but by making simple changes to your lifestyle and ensuring you maintain a correct posture, you can help lower your risk. For example, not only can being overweight cause back pain but eating the wrong foods and not drinking enough water can hinder your road to recovery.

Here are some practical steps for a healthier back.

There are many causes of back pain. By looking at your daily routine at home and work you can examine the amount of strain placed on your spine.

Posture

By having a good posture you can help improve back health and prevent back problems. Keep your back straight and avoid hunching your shoulders and rounding your back. Wear low-heeled shoes whenever possible as high-heels increase the pressure on the lower back. We often hunch our backs when we stand up but more frequently when we sit down, so always sit on an upright chair and stand up to stretch every 30 minutes.

 Sitting down

Always sit down without bending your back. Bend your knees and place your hands on the arm handles or seat of the chair. Gently lower yourself into the chair.

 Muscle tension

Stress often leads to muscle tension causing a loss in suppleness that can lead to back pain. The best ways to reduce stress are by getting plenty of exercise, eating healthy foods, getting enough sleep and listening to relaxing music. Practising yoga can be especially helpful in reducing stress. Your Chiropractor can advice you further on muscle tension.

Beds

Poor sleeping positions can place unnecessary strain on your back.  Additionally, if you are experiencing back problems, you might want to try replacing your mattress if it is weak and sagging.

To test if your bed is giving you the correct level of support, lie down on your back and move your hand palm-down between the small of your back and the bed mattress. You should be able to work your hand through with some resistance if your bed is giving you enough support. If you can hardly force your hand through at all, the bed is probably too soft and may need to be replaced.

Shopping

We often “over shop” by overloading shopping trolleys and bags. Always take regular breaks and carry shopping evenly in both hands. Always plan ahead so you are prepared for any heavy loads.

Lifting

Always avoid extra strain on your back. If you carry out activities that require repetitive lifting or excessive sitting, modify your movements to reduce the pressure on your back. If you have children, make sure you bend your knees to pick up a baby and avoid twisting. When picking things up, always bend from the knees. Always know where you will place the object and that you can see where you are walking.

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Maintenance care

Periodic Chiropractic check-ups are recommended to help preserve and maintain progress.

The two reasons for this important and ongoing phase are:

 1. To maintain all of the improvements in the spine's function that have been achieved by the Chiropractor. For patients who have suffered back pain for a long time, periodic back care and maintenance will help prevent further deterioration. People with severe arthritic changes fall into this group, and they often find considerable relief from regular Chiropractic care.

2. To prevent recurrence in problems that have been relieved, be aware of the stresses and strains that contributed to the problem in the first place.

Bending, lifting, carrying, sitting even minor trips and bangs put pressure on the delicate spinal tissues causing further problems. These may go unnoticed at first but eventually the pain threshold is reached and the cycle begins again.

A sedentary lifestyle is a recipe for back and neck pain. Exercise nourishes all the tissues of the spine and increases flexibility and strength.

Your overall fitness and strength is another factor, particularly your back, abdominal, buttocks and leg muscles. 

Do your best to stay in good shape at all times!

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