Back pain
1. Exercise
Research shows a clear link; people who take regular exercise have a lower incidence of back pain.
2. Bend those knees
When picking items up from the floor don’t stoop down, bend your knees and keep your back straight.
3. Avoid lifting and carrying wherever possible
The healthiest method of lifting for your spine is not to do it at all. Use a mechanical aid, split large loads into smaller ones. When you do have to lift bend your knees and keep your back straight. Keep the object to be lifted close into your body.
4. Sleep
Get the best mattress you can, after all you spend hours a night lying on it. Remember even the best quality sprung mattress has a finite lifespan. If it is starting to look saggy then it’s time to replace it.
5. Don’t smoke
Smoking increases lumbar disc degeneration and slows healing.
6. Pace yourself
Many back injuries happen through overuse. Don’t for instance dig the whole garden in one day, set yourself a realistic daily target and stick to it.
7. Switch carrying bags from one shoulder to the other
Reduce the weight of your bag and switch it from shoulder to shoulder, better still use a backpack. If you carry a child on your hip make sure you don’t always sit him on the same side.
8. Keep your core stability muscles strong
The core stability muscles are the ones that support the spine, work your pelvic floor and lower abdominal muscles.
9. Posture
Watch the way you sit and stand. Sitting in a slouched position for a long period of time isn’t good for the discs in the spine.
10. Ergonomics
Have a look at the way your workstation is set up. The physiobench article Computer work can be such a pain should help you with this.
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