If you have back pain, you’re not alone. It’s a common problem experienced by many Australians. In fact 1 in 6 Australians reported back problems in 2014–15. That’s 3.7 million people. It is something we deal with every day as Chiropractors. But the most important factor in minimising your chance of suffering a debilitating episode is actually prevention Outlined below are some simple tips and a few easy strengthening and flexibility exercises that will take 10-15 minutes a day to help you maintain a healthier spine.
● Exercise and staying active: We all know the saying: move it or lose it, and following simple specific exercises and trying to do 30 minutes of moderate intensity exercise 3 times a week will significantly reduce your risk.
● Maintain a healthy diet and healthy weight: Carrying excess weight only increases the stress on our joints and muscles. The Heart Foundation has some good information on ideal weight and waist measurements https://www.heartfoundation.org.au/bmi-calculator
● Practice good workplace ergonomics: Simple changes to workstation setups, standing desks, employing correct lifting techniques, and using assistive equipment are all great ways to help you help your back.
4 simple daily exercises:
● Abdominal Planks: Lie on your stomach on the floor or a mat with your forearms/elbows under your shoulders. Rise up so that you are resting on your forearms and toes; maintain abdominal draw in; your back should be completely straight; hold this position for 15 sec – 1 min. Progress in increments of 15 seconds. Repeat 5 times.
● Glute Bridges: Lie on your back with your hands at your sides, hips and knees bent to 90 degrees and feet flat on the floor. Tighten your abdominal and buttock muscles and maintain this through the exercise,slowly raise your bottom off the floor using your glutes and hamstrings to create a straight line from your knees to shoulders. Hold for 3-5 seconds, and then slowly return to your starting position. Aim to complete 10 smooth reps.
● Cat/Camel Stretch: On all fours, assume a “hump” back position by arching the back up. Hold briefly and then slowly lower the back into a sagging position. Repeat 10-15 times.
● Hamstring Stretch: Lie on your back, reach your hands behind your knee, keep knee at 90 degree angle, and kick up until you feel stretch. Hold tension for 30 seconds minimum and repeat with each leg twice.
References:
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/Back-pain
https://uhs.princeton.edu/sites/uhs/files/documents/Lumbar.pdf
https://uhs.berkeley.edu/sites/default/files/LowBackPain.pdf
https://www.physitrack.com
