Back Care Essentials

Posted by Pete on September 14, 2009 in Self Help | 0 comments

The following advice applies both to individuals that are suffering from back pain and for anyone who wants to use their body more efficiently to avoid problems developing.

Keep your backs natural curves

When looking at the back from the side we see that it has a gentle ‘S’ curve with a hollow in the neck and the base of the spine.    The middle of the back curves outwards in the opposite direction.  You can minimise wear and tear in your back if you maintain this gentle ‘S’ curve in everything you do.

Avoid bed rest

If you back is painful avoid resting in bed for any length of time.  Gentle exercise and general activity if done with good posture as described above will not cause damage and will speed up recovery.  Your back and abdominal muscles will get stronger if you keep active and get fit.

Keep moving

Try to avoid performing any given activity for prolonged periods of time, especially rigid fixed postures or any activity that produces pain.  Try to vary your activities if you are experiencing back pain, taking breaks on a regular basis.   If you have to perform a repetitive activity experiment with the duration for which you can perform the task without pain and ensure you do not exceed this pain free time limit.

Develop core strength

Good muscle strength in the muscles of the abdomen and back helps support good posture and lessen the strain on your back.   General exercise and activity will develop some strength, improve circulation and promote general health.  Specific exercises to strengthen your back are required with yoga and Pilates providing a good combination of strength and flexibility.  If you are experiencing pain, walking is a good exercise to start with.  Ensure that you wear supportive footwear with a cushioned and flat sole.  Swimming is good for your back but avoid too much breast stroke as this places a compressive strain on your neck.  If using breast stroke ensure that you immerse your head in the water during the stroke.  Cycling is a good choice of exercise as long as you maintain an upright posture.

Avoid bending

Try to avoid bending over as this puts a high stress on your intervertebral discs.  This is especially important when lifting.  Instead of bending your back bend at your knees keeping your back straight.  If you try to bend, rotate and lift at the same time this puts the maximum strain on your back and can cause a slipped disc.