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12 Top Tips to Back Pain
Firstly, if you have a back problem for more than two weeks, you should always seek the help from a professional.
Even if you don’t have back pain it is advised to seek help from a professional who can advise you on exercise, nutrition and lifestyle factors to help prevent back injuries in the first place.
In addition to visiting a health professional, you can do the following to help prevent back problems:
- Sit up straight and do not slouch, especially if you spend long hours seated. Set an alarm to remind you to sit straight every 15 minutes.
- If you use a computer at work, take breaks regularly. Get up and walk around before returning to your desk.
- If you have a choice between standing and sitting, standing exerts 4 times less pressure on your back.
- Use a Swiss Ball to sit on at home or at work. Ensure you take regular breaks from sitting on the ball.
- If you use a computer at home or work, set up the ergonomics so you do not have to look downwards at the monitor. The centre of the monitor should be at eye level. Also, the keyboard should be low enough so you do not have to hunch your shoulders to type.
- When using the telephone, try to keep your head straight and not tilt it to one side. If you use the telephone a lot, it would be wise to use a head-set.
- Exercise regularly to avoid weakening of muscles. Whether you go jogging, lift weights at the gym, go for a walk, do the gardening or wash the car, it is important to keep active and strong. An ideal exercise regime would consist of stretching, lifting weights and cardiovascular exercise. Cardiovascular exercise consists of exercise such as walking, jogging, cycling, swimming etc. However, if you have an existing injury, receive advice before exercising.
- When picking up objects, keep your back straight, bend your knees, keep the weight close to your base of support and do not twist your spine as you pick it up.
- Eat non-processed foods and eat organic wherever possible.
- Avoid cigarette smoke and keep alcohol consumption to a minimum.
- Take time out to relax and quieten the mind. Yoga, Qi Gong, meditation, relaxing baths and listening to relaxation tapes are just a few methods you can use.
- Get eight hours of sleep per night and get to bed by 10.30pm.
Give it a try and if you need some help, feel free to contact me.
In health and happiness,
Leigh Brandon
(T) 0870 486 2470
(E) info@bodychek.co.uk
Disclaimer
No person should rely on the contents of this article. We expressly disclaim all and any liability and responsibility to any person in respect of anything contained in this article. It is advised that you always follow the advice of your Doctor.
To find out how we can help you further, call us on 0870 486 2470 or email us at info@bodychek.co.uk.