I was reading a magazine article the other day and discovered that it was ‘back-care awareness’ week.
Most of us are probably familiar with the correct lifting technique when it comes to lifting heavy boxes. Yet it is the seemingly small things that catch us out. Simply picking up a toy from the floor, turning to the side quickly, stepping off the curb awkwardly, or sitting for too long in a slouched position can result in stiffness and acute pain later.
Then we get into a cycle of: pain … less movement … tighter muscles … less flexibility … recurring damage and then more pain.
In many cases, over time, the back and important core muscles become used to not functioning properly. Then it only takes an accidental excursion to the limit of movement, where the muscles are not used to operating, to result in strain, damage and pain. The good news is that it IS possible to improve your back function.
Exercise can help break this cycle and provide the strength and flexibility to deal with these unexpected movements in the future. Here are a few ideas:
- Every time you stand in a queue – check your posture. Is the weight evenly distributed between the feet, standing upright, shoulders and knees relaxed, hips level, avoiding swaying back or forwards;
- Practice picking up small objects off a chair or floor making sure that you always tighten your stomach muscles use the legs, keeping back nicely aligned. This correct movement will, over time become automatic and you will be less likely inadvertently bend over from the back;
- When you sit – check your posture. Are the back, thighs and lower legs at right angles. Check your car seat position to ensure that the lower back is not flexed forward;
- Try gentle seated mobilising exercises like sitting upright and bending slowly to each side and then rotating from side to side
If you get persistent pain, numbness or ‘pins and needles’ then do visit your GP or back specialist. Further advice is available from www.backcare.org.uk.
You only have one back … look after it.
