Chiropractic Tips For Avoiding Back Pain

Back Pain

How to avoid back pain

Watch Your Posture

  • Try to stand up straight as much as possible. And be careful not to slouch when you’re sitting. Placing a rolled-up towel just above the base of your back can help.

Remain Active

  • Continuing to be active right throughout your life will help to keep your joints and muscles moving. Therefore avoid prolonged inactivity or bed rest. Make sure plenty if incidental activity happens too, that is take the stairs rather than the lift, walk an extra block to work etc.

Lift Correctly

  • While keeping your back straight, bend your knees until you’re at the same level as the object, then slowly lift in a steady controlled manner, using your legs.  Lift with your knees, keep the object close to your body, and do not twist when lifting.

Check Your Driving Position

  • Your knees shouldn’t rest higher than your hips. If they do, sit on a cushion.

Stretch

  •  Warm up or stretch before exercising or other physical activities, such as gardening or even cleaning.

Avoid Twisting

  • Swing your feet and legs out first when getting out of a car or bed.

Avoid Crouching

  • Rather than crouching down and hunching your spine, try squatting keeping your back straight. If you have to kneel, then make sure you get up frequently to stretch and move around.

Shoes

  • Wear comfortable low heeled shoes. High heeled shoes add to much pressure on the lower back and will change your posture through a change in centre of gravity.

Don’t rush up and down stairs

  • Overstepping (taking two or more steps at a time) when you’re going up or down stairs can jar your back. So even if you’re in a rush, take one step at a time and keep your back straight.

Maintain a healthy diet and weight

  • Keep your body healthy and strong by fuelling it with top quality food, nutrients and water. Carry excess weight is an increasing problem in Australia with the incidence of obesity on the rise.

Be careful how you carry bags

  • Too much weight on one side can cause stress to one side of your back. Alternate bags from one side to the other, frequently. Better still, get a backpack.

Quit Smoking

  •  Smoking impairs blood flow, resulting in oxygen and nutrient deprivation to spinal tissues.

Computer ergonomics

  •  Work with your chiropractor to ensure that you sit and work with your computer with an optimal posture.

Have a Chiropractic Check-Up!