You don’t have to be dealing with back pain to start looking after your back.
Small changes to how you move, exercise and approach everyday activities can make a difference to how your back feels and how confident you are with movement.
Whether you spend most of your day sitting at a desk, you’re regularly in the gym or you’re constantly on your feet, here are seven simple ways to look after your back.
1. Keep Moving Throughout the Day
One of the simplest things you can do for your back is keep moving.
If you spend hours sitting at a desk, try not to stay in exactly the same position for the entire day. Stand up, walk around, stretch or simply change position regularly.
You don’t need to do anything complicated. The aim is to avoid long periods of inactivity and keep your body moving throughout the day.
The NHS recommends staying active when experiencing back pain and avoiding prolonged periods in bed.
2. Build Strength Gradually
A strong body can help you feel more confident with everyday movement and physical activity.
Regular exercise can include a combination of strength, mobility and cardiovascular activity. The important thing is finding activities that you enjoy and can maintain consistently.
If you’re returning to exercise after an injury, increasing your training gradually is particularly important.
At Bodycare Chiropractic, rehabilitation and exercise can be incorporated into a personalised treatment plan where appropriate.
3. Don’t Be Afraid to Move
One of the biggest concerns people have when they experience back pain is that movement might make things worse.
While certain movements may temporarily aggravate symptoms, avoiding all movement isn’t usually the answer.
Your tolerance for different movements can change depending on what’s causing your symptoms, so it’s often more useful to gradually build your confidence rather than becoming afraid of movement altogether.
If you’re unsure what is appropriate, getting individual advice can help.
4. Take Regular Breaks From Your Desk
If your job involves sitting at a computer, it’s easy to get caught up in work and realise you’ve barely moved for hours.
Try setting reminders to get up regularly.
You could:
- Walk around while taking a phone call
- Get up to make a drink
- Take a short walk at lunchtime
- Alternate between sitting and standing where possible
- Change your position throughout the day
There isn’t necessarily one perfect sitting position. Changing position regularly is often more practical than trying to maintain one “perfect” posture all day.
5. Lift and Carry Things Sensibly
Lifting something heavy doesn’t automatically mean you’re going to injure your back.
However, if you’re lifting something awkward or significantly heavier than you’re used to, it’s sensible to think about how you’re going to move it before you start.
Take your time, keep the load close to your body where possible and avoid rushing.
If something is particularly heavy or awkward, ask for help rather than trying to force it.
6. Don’t Ignore Persistent Pain
Occasional aches and pains are common.
However, if your back pain keeps returning, isn’t improving or is affecting your everyday life, it’s worth getting it assessed.
Back pain can have many different causes, and understanding what’s contributing to your symptoms can help you work out what to do next.
If you experience back pain alongside symptoms such as numbness or weakness in both legs, loss of feeling around the genitals or anus, or changes to bladder or bowel control, seek urgent medical attention. (NHS)
7. Find an Approach That Works for You
There isn’t one exercise, treatment or posture that works for everybody.
Your lifestyle, activity levels, previous injuries and current symptoms can all influence what approach is appropriate.
At Bodycare Chiropractic, an assessment is used to understand your symptoms and movement before creating an individual treatment plan.
Depending on your needs, this could involve chiropractic care, soft tissue therapy, dry needling, rehabilitation exercises or other treatment techniques.
You can learn more about chiropractic care and the different approaches available.
What If You Already Have Back Pain?
If you’re already experiencing back pain, don’t assume that you need to stop everything.
For many types of back pain, staying active and gradually returning to normal activities can be helpful. NICE guidance also recommends exercise and self-management as important parts of managing lower back pain, with manual therapy considered alongside exercise rather than as a standalone approach. (NICE)
The right approach will depend on the cause and severity of your symptoms.
If you’re unsure where to start, an assessment can help you understand your options.
Looking After Your Back Long Term
Looking after your back isn’t about avoiding every movement that could potentially cause discomfort.
It’s about keeping active, building strength, changing position regularly and understanding how your body responds to different activities.
And if you do develop persistent pain, getting the right advice early can help you work out what to do next.
If you’d like to discuss ongoing back pain or your treatment options, you can contact Bodycare Chiropractic.
You can also meet the team before your appointment.