How to keep your spine healthy from back pain.
1.Make exercise a lifestyle choice– Exercise is a good way to increase blood flow and healthy nutrients to your back. However, I would recommend you consult a qualified professional for precise advice that is right for your body before commencing.
2.Reevaluate your sitting posture– Your spine has a series of natural curves, and if your typical sitting posture does not support these natural curves this may cause back pain. Gaining some postural advice from a health professional or an ergonomics check for your sitting position may be useful.
3.Go for a walk to support your spine- walking will provide natural movement and support to your lower back to reduce the risk of back pain. It may help to strengthen core muscles, maintain flexibility and provide benefits of regular exercise. If you’re in pain, be sure to get clearance from your doctor before starting any new walking program. Often, a doctor’s recommendation will be for you to walk as much as can be tolerated. If you are new to walking, or if you’re dealing with pain, start out with several short walks each day rather than a single long walk. Additionally, consider walking in a pool to minimise the pressure on your spine if your pain is severe.
4. Try a manual therapy– According to the National Institute of Health and Care Excellence (NICE) guidelines “Consider manual therapy (manipulation, mobilisation or soft tissue techniques (for example, massage) for managing low back pain with or without sciatica. This includes Osteopathy, Physiotherapy and Chiropractic treatment.
5.Lifting correctly– lifting heavy incorrectly items can put your lower back muscles in abnormal positions that may lead to back discomfort. Additionally, improper lifting may cause your spinal joints to lock or your spinal discs to rupture leading to back pain. Not only are keeping your knees bent important but lifting your chest up and leading with hips rather than the shoulders may be effective.
By Salvatore (Sal) Alu
UK Registered Osteopath