9 tips to help your back!

  • Get more exercise: Most people think that if your back is sore you should stop doing anything and stay in bed for a few days.  In fact, the opposite is true!  You should of course rest slightly, however light exercise (walking etc) and returning to your normal activities as soon as possible increases your rate of recovery and decreases your chance of re-injury.

  • Watch your weight: we all know a few extra kilos aren’t good for us.  But that extra weight puts extra pressure through your lower back, hips and knees and can lead to problems especially in the long term.

  • Stop Smoking: did you know that smoking actually increases the amount of time it takes for you to heal.  Stopping smoking can help to promote your healing and thus help you to recover quicker.

  • Pay attention to your posture: especially when it comes to sitting, or standing for prolonged periods.  Not placing all your weight on one leg when you’re standing can make a big difference.  Your posture at your work desk is also important.

  • Be careful how you lift: ensuring you bend your knees and use your legs to lift heavy items is important.  Don’t lift things that are too heavy for you to lift comfortably.  If you are lifting items repetitively ensure you don’t twist too often as this can also hurt your back.

Dubbo Spie Centre Chiropracto Stretch
Dubbo Spine Centre Chiroprator exercise
  • Watch your sleep position: everyone has a different position they prefer to sleep in.  Prefer to sleep on your side?  Try placing a pillow between your knees which should help to reduce any pelvic rotation during the night.  Back sleeper? A pillow under your knees can help reduce the stress and pull on your lower back.  Prefer to sleep on your stomach?  We don’t really recommend it as your neck especially is in an extremely uncomfortable position all night, and it can make it difficult to breath.

  • Avoid high heels: for those of us who are vertically challenged, a good heel is often required to keep eye contact with people.  However, wearing heels constantly does change your centre of gravity and increases the strain on your lower back.  Stick to a smaller heel (especially if you wear them to work on a regular basis and have back problems), and try only wearing them for short periods.

  • Lighten your wallet: as I’ve said before in previous posts, DON’T sit on your wallet! (See post “Sitting on your wallet?”) 

  • Pick the right handbag: a heavy bag full of things you never need can place extra strain on your shoulders and back.  Try only carrying the essentials, and switch sides frequently, especially if the bag is heavy.