Activities and lifestyle tips to help prevent back pain

culled from:tescohealthandwellbeing.com

Tips to prevent back pain

Increase your activity

Leading a sedentary lifestyle (sitting or being inactive for long periods) can be a major contributor to non-specific back pain (the most common type of back pain). In fact some medical professionals have gone so far as to claim that “sitting is the new smoking”. Put simply, the more active you are the less likely you are to suffer with back pain and other health problems.
By varying the kinds of activities you do you can ensure that your back is protected from potential problems.

Swimming

Swimming is a low-impact activity that’s great for back health as it does not require the body to endure any weight-bearing stress. Instead, the water supports the body and allows it to relax while also offering enough resistance to help strengthen muscles and increase joint mobility.
Fancy taking a dip? Track it in the Fitness Diary.

Core strength training

Before you attempt to hoist a pair of 40kg dumbbells above your head, know that strength training here refers to exercises that are designed to tone and strengthen the muscle groups that stabilise the body. This means lower back, abs, hips, glutes (i.e. your bum muscles) and thighs. When these muscle groups are strong, the spine is well supported and therefore at far less risk of injury.
Try these 5 great core-strengthening exercises.

Yoga/Pilates

Yoga and Pilates focus on movements and postures that are designed to align the spine and strengthen the postural muscles supporting this alignment. As well as improving muscle strength, flexibility and balance, these systems are also great for relieving stress and tension – both of which can contribute to back problems.
Track your yoga and Pilates activity in the Fitness Diary.

Stretching exercises

Stretching helps to prepare the muscles for activity and reduce your risk of injury. Stretching exercises should therefore be included as part of your routine, both pre- and post-workout. By stretching regularly you will improve circulation, increase range of movement and keep your back (and other) muscles flexible and supple.
Read more about exercises for improving flexibility.

Did you know?
According to a study by the Lancet medical journal, musculoskeletal conditions affect up to 1.7 billion people worldwide.

Good posture

The ways in which you sit, stand, lift and walk on a daily basis can have a major impact on the health of your back. Repetitive movements, slouching or sitting at a desk each day can interfere with blood circulation and affect your balance. Good posture reduces the burden on certain muscles as it allows stress to be distributed evenly around the body.
Sitting pretty
Make sure you place your feet firmly on the floor with your knees and hips bent to a 90-degree angle. Rest your elbows by the side of your body so that the arm forms an L-shape at the elbow joint. Aim to keep your ears in-line with your shoulders, which, in turn, should be in-line with your hips.
Standing tall
Good standing posture requires that your ears, shoulders, hips and ankles should all be aligned along an imaginary vertical line. Stand with your feet hip-width apart, distributing your body weight evenly between them. Keep your knees straight (though not locked). Keep your shoulders back slightly and engage your core by bringing your abdomen in towards the spine (by doing so the lower abdominal muscles straighten and support the lower spine).

Maintain a healthy weight

Carrying around too much weight can lead to back problems due to the affect it can have on musculoskeletal balance. A heavy mid-section, for example, may cause you to lean forwards slightly when sitting, standing or walking, thereby increasing the level of strain on your lower back. Healthy eating and regular exercise are two of the most effective ways of maintaining a healthy weight and pain-free back.

Did you know?
US President John F. Kennedy regularly wore a back brace due to chronic back problems. Some believe that it was his brace that prevented him from falling forward and potentially out of the way of the fatal second shot on the day of his assassination.

Wear the right footwear

It may sound almost too obvious to be worth mentioning, but the importance of wearing good-quality footwear that offers proper support cannot be overstated. This is especially true if you spend a lot of time standing, walking or running. Ill-fitting or uncomfortable footwear can affect your posture and increase muscle stress, which can lead to back pain – so maybe it’s best to save the high heels for special occasions!

Manage stress

Lower back pain can be caused or made worse by psychological conditions such as stress, anxiety or depression. These conditions tend to bring about changes in the body and personal behaviour that lead to back problems such as longer periods of inactivity, a significant increase in muscular tension, and postural changes. These problems can often be avoided by learning to manage stress. This could take the form of signing up for a course in mindfulness, joining a yoga group, or simply enjoying regular outdoor strolls with a friend or pet.