Top tips for back health

Maintaining a healthy back is critical for overall wellbeing and quality of life. Whether you’re looking to prevent back pain or manage existing issues, these tips can help you keep your back in top condition.

1. Start your day with a walk

Kick off your day with a refreshing walk. Begin with just five minutes and gradually increase to 30 minutes over the next 6-8 weeks. Walking not only promotes cardiovascular health but also strengthens your back muscles and enhances overall mobility.

2. Engage in mindful activities

Incorporate activities that promote relaxed breathing, mindfulness, stability, and movement control into your routine. Mat pilates, yoga, and light bodyweight exercises are excellent choices. Calming your breathing can significantly reduce the perception of pain.

3. Embrace movement

Your body is designed to bend, move, and twist. The key is controlling these movements and transitioning in and out of different postures smoothly. Regular movement helps maintain flexibility and prevents stiffness.

4. Avoid prolonged sitting

Move regularly throughout the day to avoid staying in one position for too long. For example, avoid sitting continuously for 3-4 hours. Even small actions like repositioning in your chair or standing for 5 minutes can make a big difference.

If you’re feeling back pain…

1. Stay positive and embrace mindful activities

Treat back pain like a rolled ankle or the flu. Stay positive, make slight modifications to how you do things, find comfortable resting positions, and develop a recovery plan. Positive thinking and a proactive approach can significantly aid in your recovery.

2. Consider hands-on professional treatment

Initially, hands-on treatments such as taping, bracing, or manual therapy might provide relief. These treatments, which should always be provided by a qualified professional such as a Physiotherapist, can help stabilise your back and reduce pain.

3. Follow a structured program

Engage in back injury management programs as guided by your Physiotherapist. These structured programs can help you recover effectively and prevent future injuries.

4. Educate yourself

Understanding your condition and developing self-management strategies can reduce the burden of back pain. Educate yourself on what’s happening with your back and learn how to manage it. This knowledge can help you feel better and foster optimism about future physical activities.

5. Build general strength

Over time, work on building your general strength towards tasks you want to complete. A stronger body is more resilient and better equipped to handle physical demands.

Book an appointment with Kirinari’s Physiotherapy team:

• By calling: 1300 547 462 (ask to speak to the Health team)
• By emailing: physiotherapy@kirinair.com.au
• Online at this link

Disclaimer: Everyone is unique and there is no one-size-fits-all solution to health. You should always seek health advice from a registered health professional. The blog article above is for general informational value only and you should not rely on this as a substitute for health advice.