Back pain is often the curse of getting older! We’re a society mixed with generations of people hunched over office desks and laptops and others glued to their phones or other devices. This combined with the strains of daily living, can be a recipe for a bad back! But taking EARLY proactive steps to prevent back pain is crucial for maintaining a healthy spine!
Posture is everything! The foundation of a healthy back starts with good posture. Whether sitting at a desk or standing, ensure that your spine is aligned, shoulders are relaxed, and your feet are firmly planted. Consider ergonomic desk chairs and other furniture and take regular breaks to avoid prolonged periods of poor posture. Using your phone often? Try and get into a habit of keeping that phone at your eyeline, rather than peering down towards it.
Strengthen Your Core Muscles A strong core provides essential support to your spine. Incorporate exercises that target abdominal and back muscles into your fitness routine. Yoga, Pilates, and core-specific workouts are excellent choices to build strength and stability in the core.
Stay Active and Stretch Regular physical activity is key to preventing back pain. Engage in activities that promote flexibility and strength, such as walking, swimming, or cycling. Incorporate dynamic stretches into your routine to improve muscle elasticity and reduce the risk of strain.
Lift Smartly Whether you’re at the gym or just doing daily activities, having a proper lifting technique is CRUCIAL for spinal health. Bend at the knees, keep the object close to your body, and lift with your legs instead of your back. Avoid twisting motions while lifting heavy objects. When you’re young you laugh at this sort of advice... but putting your back out due to bad lifting technique sneaks up on EVERYONE sooner or later if you’re not careful!
The Magic of Sports Massage Consider incorporating sports massage into your monthly routine. Sports massage is not just for athletes; it can benefit anyone looking to prevent or alleviate back pain. This specialised form of massage focuses on relieving muscle tension, improving circulation, and promoting overall flexibility. A skilled sports massage therapist, such as myself, can target specific areas of tension, releasing knots and promoting relaxation in the back muscles. Give it a go and I can guarantee you’ll feel the difference!