Top 10 Tips for a Healthy Back

Back stretch Poole Lilliput Health

Here are some common questions our patients ask the chiropractors regarding back pain. The answers include our 10 tips for a healthy back. These small changes that you can make to your everyday life can help prevent and reduce those aches and pains. If you are suffering from prolonged or severe neck or back pain we recommend booking in with one of our healthcare practitioners who will carry out a full examination and assessment and recommend and tailor a care plan specifically for you.

Does bed rest provide back pain relief?

Is there truth to this old wives tale? In the past doctors routinely prescribed bed rest, however studies have shown those who keep mobile despite lower back pain, are more flexible than those who rest. Keep active and moving even when you have pain. Gentle walking and stretching will prevent stiffness and avoid sitting for prolonged periods of time. Take regular breaks from sitting and get up and have a walk at least every 30 minutes.

Can bad posture cause back pain?

Over time daily postures such as “text neck”, walking with your shoulders hunched up, rounded shoulders over your desk and slumping in your chair can all contribute to weakness in back and core muscles and contribute to stiffness and pain.

Is exercise good for back pain?

Exercise is vital for back pain relief. Active exercise is a natural stimulus for the healing process. Controlled, gradual and progressive exercise is better for recovery than inactivity. Walking, swimming and using exercise bikes are all excellent to strengthen your back muscles. Any hobbies you enjoy that keep you active will be beneficial.

How do you lift without hurting your back?

Always lift using a relaxed, straight back and carry objects close to your body. Bend at the knees and the hips and not your back and avoid twisting and bending at the same time.

Can your bag hurt your back?

Try to carry loads in a rucksack and avoid carrying single strapped bags so that weight is distributed more evenly across the back. The lighter you keep your bag the better especially if you carry it around all day.

What shoes are best for your back?

Shoes without an arch support such as ballet pumps or flip flops can cause your foot to pronate (roll inwards) leading to extra pressure on your knees, hips and lower back causing pain. It is recommended to wear a supportive shoe to help keep your body in good alignment to prevent low back pain.

What type of mattress is better for your back?

A supportive mattress for your weight and build is the best mattress for your back. This is why it is important to try mattresses before you buy as this differs from person to person. In general a firm mattress rather than a softer mattress will help prevent stiffening up during the night. A bed that is too soft will mould around your back and not provide enough support for your spine.

How often should I change my mattress?

A worn out mattress can also cause your spine to sag and cause back pain and stiffness . Mattresses should ideally be replaced every 5-7 years if you have back pain.

Can stress lead to back pain?

Worry or stress can lead to tension in the back muscles , or can delay recovery of existing back pain.

What exercises can you do for back pain?

One of the key ways to relieve your pain is to correct any limited mobility you have developed over time. Your lower back, hips and legs are particularly prone to tightening with a major reason for this being that we spend too much time sitting . This also leads to weakness in back and core muscles. Strengthening is needed to balance out the opposing, tightening muscles