Preventing Lower Back Pain

Back Care 101

Some of my top tips adapted from SpineHealth.com, McGill Method, and AuroaHealth.com

     1     Keep your body weight within a healthy range. It is not conclusive when it comes to back health, but having a normal weight is a good thing when it come to your overall health.

     2     Get regular exercise to keep your back muscles fit and flexible, but not too flexible. You want to have a stable spine more than a flexible spine. Talk to us about a spine stability program. Some popular stretches and exercises are actually problematic so you need be cautious and aware. Walking has been shown to be one of the best exercises for most peoples backs. Walking briskly is one of the best back care solutions you can do. Get up and walk whenever you can and try to move briskly. Swinging of the arms when walking has been shown to be very helpful.

     3     Avoid prolonged sitting. Stand up when you can. Do not remain static. Like I always tell people your best posture is your next posture, in other words keep moving. See pictures to right.

     4     When you do sit maintain good posture. When seated keep the natural curves to your spine. Use a lumbar support when you can.

     5     Use proper techniques for lifting (lift with your legs rather than your back). The other key feature is to hinge from the hips with a locked back in neutral and your abdomen braced.  See picture to right.

     6     Avoid frequent bending and twisting. Especially avoid bending, twisting and lifting at the same time (like shoveling snow). Twisting under load is horrible for your back.  See picture to below right.

     7     Avoid situations where your spine is vibrated for long periods of time. Repeated exposure impacts the spinal discs, and accumulated vibrations can add up – possibly triggering lower back pain and other musculoskeletal disorders. For millions of workers in the construction, maintenance, mining, forestry, transportation, agriculture and automotive industries, the effects of sustained on-the-job exposure to vibration – whether hand-arm or whole-body – may lead to various health problems.

     8     Get enough sleep each day. This is always good for your health.

     9     Stop smoking. This is always good for your health as well.

     10 If you have depression and/or anxiety, visit with your health care clinician about ways to manage it.

     11 Get guidance and be assessed if you are going to do heavy sport and fitness lifts. See picture to right.  

Ask your health care professional for guidance about steps we’ve mentioned.

Make an appointment with us either in person or online to talk about our Low Back Care Program that is specific for you and possibly have a low back assessment. Email us at fittec@me.com. Every body is different so every conditioning program must be designed to account for that.

GENERAL CORE EXERCISES AND STRETCHES THAT WE RECOMMEND TO MANY WHO HAVE NO SPINE ISSUES -Talk to us about them and get evaluated.