3 Tips to a Better Back!

Did you know that at least 16% of the Australian population have reported back pain - that’s approximately 3.7 million people! A frightening number isn’t it. What’s more confronting is that it is estimated that 70–90% of people will suffer from lower back pain in some form at some point in their lives. WOW!

But we have three quick tips to reduce the impact back pain may have on your life or minimise the chance you will be a back pain statistic.

  1. USE IT - If you don’t use it you lose it
    This is one of the oldest sayings in health and fitness but relates very well to back pain – especially in regards to maintaining movement in your back. I suggest that every day you do a variety of mobility exercises that move your back through a full range e.g.: lie on your back and pull your knees to your chest 10 times, then with your knees at 90 degrees rolling them side to side for 10 reps each side, and finally roll onto your tummy and rest on your elbows for 30 seconds – these simple movements help keep your back moving– if there is any pain when doing these movements make sure you check with your Physio before continuing.

  2. GET ACTIVE - Don’t rest too much with a back injury:
    This is a difficult one because many people feel that if they have hurt their back they need to stop moving totally and lie in bed for days on end until the pain settles – whilst this may be the best course of action for a small number of back pain patients - the overwhelming majority of research supports getting moving as soon as possible post injury – be this via gently walking, or a range of Physio designed exercises.

  3. MOVE - Don’t stay in the same position for more than 30 mins:
    If you spend most of your day sitting in an office chair or driving a car then you are a great risk of getting a stiff and painful back –  the joints in your back love to move and the more they move the healthier they are. Get up and stretch, take a walk or at least move your body position every 30 mins – your back will thank you for it.

Keep moving and stay healthy!