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26 things you can try to help prevent back pain

26 things you can try to help prevent back pain

Our team of Rochester Osteopaths reveal the top 26 ways to help prevent back pain


Our team of Rochester Osteopaths reveal the top 26 ways to help prevent back pain

  • Maintain good posture by sitting upright, with your shoulders relaxed and your body supported against the back of your chair.
  • Pilates is a proved and effective way to condition the body and support the muscles closest to the spine, therefore helping to stabilise the core and prevent back injury or pain.
  • Ensure you are getting enough QUALITY sleep each night by reviewing your sleeping environment and avoid using mobile / tablet devices 30 minutes before you go to bed.
  • Regular Osteopathy check-ups can help ensure the structure of the body is as correct, which will help prevent back pain
  • Swap some of your cardio workouts with strength training, which will help strengthen key muscles that in turn will help support your back and prevent back pain
  • Exercises such as walking or swimming may help strengthen the muscles that support your back without putting any strain on it.
  • When driving ensure that your lower back is properly supported and correctly position your mirrors to prevent you having to make sudden movements.
  • Check the weight of your bag as carrying a heavy load on the back may distort the natural curves in the middle and lower back, causing muscle strain and irritation to the spine joints and the rib cage, which in turn can lead to rounding of the shoulders.
  • Regularly stretch the muscles, tendons, and ligaments that support the spine.
  • Regular massage can help prevent back pain by increasing blood flow, decreasing tension and increasing endorphins.
  • Sleep on your side. Avoid sleeping on your back and if you must sleep on your stomach, put a pillow under your lower abdomen to help take stress off your back.
  • Quit smoking. Most people don't realise that smoking can be a cause of persistent back pain.
  • Minimise the amount of time you wear heels - wearing heels make you lean forward to walk, put extra pressure on the feet, and cause you to not fully extend the calf. This puts more strain and stress on the lower back, which can cause pain,
  • Avoid sitting for long periods of time without taking regular breaks
  • Work out at the gym carefully and do not over load the weights or machines
  • A strong core could combat an achy back - if your abs are weak, your lower back has to work harder, which can lead to back pain
  • Keep hydrated - when your body lacks hydration, the discs in your back become flatter and less cushiony, which can lead to pain.
  • Check the alignment of your hips - if one side of your pelvis is slightly higher than the other, the imbalance can cause lower back pain.
  • When lifting objects, bend your knees and hips, not your back.
  • Sleep on a mattress of medium firmness to minimise any curve in your spine.
  • Watch your weight as extra pounds, especially in your midsection, can lead to back pain by shifting your centre of gravity and putting strain on your lower back.
  • Put your wallet in your front pocket as sitting on an overstuffed wallet may cause discomfort and back pain.
  • Keep the bones in your spine strong by consuming plenty of calcium and vitamin D.
  • Keep your elbows close to your body when you type
  • Don’t bend, reach and twist at the same time
  • Stress, anxiety and tension can affect your back so it’s important to recognise and manage your stress as much as possible.

To find out more or ask for any advice please contact us directly