Did you know that lower back pain is rated as the Number One disability worldwide? Lower back pain causes more time off work due to disability than any other condition according to two recent medical research articles.
So I want to share with you eight tips that you can do at home, to help you improve your back.
- Make sure that you exercise regularly. Walking or running are good exercises.
- Try to stay active – sitting a lot is the number one cause of lower back pain.
- Ensure that when you do sit, that you sit upright with good posture – try not to slump in the chair. You need to sit up straight, but in a relaxed comfortable position.
- Make sure that you have a back check-up if you do get a sore back. Those occasional niggles are now thought to be a warning sign of bigger problems to come.
- Ensure that you are doing a number of good lower back exercises. Focus on core stability exercises and Gluteus medius and maximus exercises to help stabilize your lower back. A spinal health professional will prescribe the correct exercises for you and your back.
- Try to avoid any twisting exercises or twisting type stretches. Many people think these are useful stretches, but twisting often causes more damage to the irritated joints and muscles.
- Is your posture correct? Having poor posture can cause excessive strain on the lower back causing damage to both the disc and the facet joints.
- High-heeled shoes place your lower back in a position of increased curvature (lordosis) increasing the strain onto the joints and muscles. If you are prone to a sore lower back, decrease your time wearing high-heeled shoes.
Dr Sarkaw Mohammad (Chiropractor)
021 100 7363
Hillcrest Spinal Centre
174 Cambridge Road Hamilton East 3216