I’m a little late to the party here, because Back Care Awareness Week was actually earlier this month but it applies all year round! There are also some exciting behind-the-scenes projects that have dominated my time recently, stay tuned for those…
Top Tips for Back Care:
1. Mind your static posture – It’s not about the shape of your back, it’s about how long you stay in one position. Get out of your chair as often as you can, stretch, change positions, try a standing desk. There are lots of ways to break that 8hrs+ of sitting at work.
2. Exercise regularly – This will keep your back, body and heart healthy. Find a type of physical activity that you enjoy and use that to strengthen your body. There is no point starting to run if you prefer swimming, or going to the gym if you prefer boxing classes because it’ll be harder to stay consistent.
3. Start new exercises slowly – Whether it’s a new exercise, a new sport, you’re a complete beginner, you’re increasing your weights, increasing the distance, any change to your training plan will require a slow start to limit injury risk.
4. Maintain a healthy weight – Excessive load on the spine can cause increased strain and increases your risk of pain or an injury. Speak to a professional (GP, osteopath, physio, personal trainer) if you are planning to start a weightloss journey and need help with where to start. However, not all aches and pains are caused by being overweight and your pain is unlikely to magically disappear by losing weight so please do seek proper investigations/second opinions if this is the only advice you have been given.
5. Improve your mobility – Mobility is the key to maintaining movement as you age and it’s never too early to strive for mobility and flexibility. Stretch classes, yoga classes, a quick 10 minutes from a YouTube video. As Tesco would say “every little helps”.
6. Use correct lifting techniques – I once pulled my back lifting my 20kg dog onto the vet table because it was essentially a terrible deadlift with a twist! Don’t be afraid, but be mindful of your lifting technique for all heavy loads outside and inside the gym.
7. Get a great mattress and pillows – I know they can be expensive for the high quality, supportive ones but you sleep on it every night. Apart from the office it’s probably where you spend your most time, so your back deserves to be comfortable and you deserve quality sleep.
If you’re searching for a new pillow then I can highly recommend the Groove Pillow which has transformed my sleep quality, you can grab a discount by using my link: www.groovepillows.co.uk?bg_ref=yKOnuIv27F
8. Carry rucksacks on both shoulders – I know you know how to do this, you know you’re supposed to do this, but we all know we need to work on it. Put your rucksack on two shoulders.
9. Speak to a personal trainer/sports specialist – I’m not saying you need to commit to a 12 week programme, but if you lift weights or you’ve started a new activity it’s always best to learn how to do it with proper form. You can train efficiently, safely and consistently without being plagued by back ache or other injuries. If you’re in the Hertfordshire area and looking for a personal trainer then do ask for my recommendations, I’ve got links to many PTs across Herts who all have different specialities and can match you with the perfect trainer.
10. See an Osteopath – You knew this one was going to be on the list! An osteopath can identify causes of pain, treat them and then offer maintenance appointments at suitable regular intervals (1, 2, 3, 4 months) , if you wish, to keep you in tip top shape. Prevention is better than cure, so the first signs of aches or pains are a good indication to pick up the phone and call 07506461919 to speak to Sam at Wisbey Osteopathy. If we can’t help then we will make sure you’re referred to someone who can help!
Wisbey Osteopathy 