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Unfortunately for some, low back pain is something that lingers on and on, and a condition that has to be dealt with and managed on a day-to-day basis. Thankfully, managing your lower back pain can be done through simple lifestyle changes that will make a massive difference.

Here are 10 things you can do to keep your lower back healthy

(1) Keep moving!

If you tend to sit in one position for more than 20-30 minutes, change your position and move! Doing little things such as rolling your shoulders, rotating your head, stretching your arms up and even standing for a brief period will keep your back much happier. This gets your blood pumping in and out of your muscles, and flushes unwanted toxins out.

(2) Stop slouching

Sitting in a slumped position puts too much stress on your ligaments, muscles and joints. Fixing your posture is simple. Start by visualizing a string attached to the crown of your head pulling you straight up. Then pinch your shoulder blades back, and tuck your chin in slightly.

(3) Stretching

This is a great way of relieving any tension you develop during a long day. Stretches such as lying on your back and rolling your legs side to side, or the cat stretch are good to loosen up your middle back. The cobra pose on your stomach is also a good one for your lower back.

(4) Sitting on a ball

A great way of getting you to think about your sitting posture and engaging your core muscles. This will help reduce the stress and strain on your middle and lower back. Very popular with office workers.

(5) Use a lumbar roll

Many chairs come with lumbar support, but nothing beats the old ‘rolled up towel’ in the small of your back. This is possibly the best tactile method of reminding you of good posture. Lumbar rolls a lot more fashionable than a towel, and can also be easily used in your car seat as well. You can purchase these at physiotherapy clinics.

(6) Check your ergonomics

If you know something with knowledge about workplace setup, get them to check your workstation. Things to look out for include: chair height and back support, computer screen height, keyboard and mouse position, and distance from your desk.

(7) Bend with your knees

We have all heard this one before. Carelessness with bending and lifting is perhaps the most commonest ways of ‘doing your back’. Be particularly cautious especially in the morning-your back is generally most vulnerable at this time.

(8) Start exercising

We all know the benefits of exercising for our hearts and weight, but your back will thank you too! Non-specific exercise is often a great way of keeping your back healthy. Daily walking is a great start.

(9) Pilates

This magical word may well turn out to be your guardian angel! A fantastic way of improving your posture and getting the right muscles to do the right thing! You will notice the difference immediately.

(10) Last but not least......

Get a 2nd opinion- to separate ‘fact from fiction’ seek the help of an expert. The reality is, there are just too many ‘old wives tales’ doing the round about back pain. If you are unsure about anything, a qualified physiotherapist can set the record straight!

Straight-forward, simple, and easy to do. Consider trying to change one or two things in your lifestyle, and you will notice a massive difference.

Article contributed by

Frank Care,
City Baths Spinal & Sports Medicine Centre,
Melbourne
Ph: 03  9639 2286
www.citybathssportsmedicine.com