World Spine Day, organized and coordinated by the World Federation of Chiropractic, is a part of the Global Alliance of Musculoskeletal Health’s Bone and Joint Decade Action Week, which occurs each year in October. The theme BACK2BACK reflects the need to reset and refocus on spinal pain and disability as part of the global burden of disease. With an estimated 540 million people in the world suffering with low back pain at any one time, it remains the leading cause of years lived with disability. Chiropractic care is a fantastic way to enhance your spinal health. Outside spinal adjustments, here are some of the World Federation of Chiropractic favourite tips for spinal health:
Get active:
• Move your body for at least 30 minutes of physical activity per day.
• Choose exercise you enjoy.
• Weight-bearing exercise is great for bone health.
• Keep flexible with safe stretching
Sitting:
Take care of your spine if working from home:
• Don’t sit for too long
• Take regular breaks
Mobile device use:
Prolonged use of a mobile device can give rise to neck and back pain. Set a timer to remind you to take a break and move your spine.
Lift well:
Take care when lifting.
• Ask for help when lifting heavy or awkward objects
• Avoid repetitive lifting.
• Protect your back when lifting by avoiding reaching or twisting.
Eat healthy:
Obesity is linked to back pain. Avoid loading your joints by adopting a healthy diet. Keep yourself well hydrated by drinking plenty of water.
Mental Health:
Adopt strategies to support your mental health. Mental health is an important part of your overall health, including your spinal health
• Take time to relax
• Avoid situations where you are under extreme stress.
• Learn to recognize the signs of stress, anxiety or depression.
• Seek help from a qualified health professional if you feel you are suffering from mental health issues
Rest:
Get adequate rest – tiredness can make you vulnerable to back pain. To optimize your health ensure you are getting in 8 hours of zzz’s! Take rest breaks if you have a job that involves lots of repetition.
References:
http://www.worldspineday.org/wp-content/uploads/2012/03/WSD21-
Press-release.pdf http://www.worldspineday.org/wp-content/uploads/2012/03/WSD-Toolkit-2021.pdf
