1. Lift it the right way
Heavy or repetitive lifting can cause back pain, but following a few pointers will help reduce your risk of injury:
- Maintain a wide stance
- Bend at the knees and hips
- Keep your back in a neutral position with your chest facing forward
- Turn your feet instead of twisting your spine
- Keep the load close to your body
- Get help for very heavy loads
2. Avoid Sustained Postures
Your spine was designed to move. Even perfect posture, when held for long enough, can result in discomfort. Try a sit-to-stand desk and taking frequent breaks to walk around the office to keep your joints lubricated.
3. Strengthen Your Core
Developing and maintaining strong core muscles is money in the bank for your spine. Starting a general strengthening program that incorporates gluteals, back extensors and abdominals is a great idea. Already in pain? Our physiotherapists can design a tailor-made program addressing your pain while also increasing your strength.
4. Stay Active
Exercise improves blood flow to the joints and muscles, helping to deliver nutrients, carry away waste products, and can help accelerate healing. Exercise is also a great way to reduce stress and manage depression-both risk factors for developing back pain. So pop on a pair of shoes and get going! Prefer the water instead? Even better! The buoyancy will reduce compressive load on the spine while providing resistance training as you move.
A sedentary lifestyle can lead to detrimental postural changes and segmental overloading leading to pain and injury. Pilates, yoga or a stretching program can help prevent this through maintaining good spinal mobility.