When sleep doesn’t come easily, here are some tips to help get it back on track.
Back pain is such a common issue for a variety of people... It affects people of different ages and activity levels, and it's such a debilitating issue - if you suffered back pain once, it seems like it's just around the corner. It's important to know which treatments are effective for relieving pain once it's struck, but treatments can be used to manage and maintain a healthy back, too.
But what can YOU do to prevent back issues? As we head in to gardening and landscaping season, we thought we'd share some simple tips to keep your back healthy so you can enjoy all the things this season has to offer!
Our chiropractor Dr. Tiffanee McArthur has these FOUR tips for a healthy back to share with you!
1. Walk it out
With or without back pain, you should get up and take a walk! Movement, as simple as a 10 minute walk, can help relieve back pain and even reduce your risk of low back pain in the future. Many people work sedentary jobs so it is important to change up your position throughout the day. Take frequent breaks to change it up. Sitting all day? Find the time to stand and add movement. Standing all day? Take the time for sitting breaks. Just move!
2. Lift with your legs
Lifting improperly can take a toll on your back. Become more mindful of how you lift objects in order to save you from that pain in the back. Make sure the object your are about to lift is close to your body. Get it a squat position by bending your hips and knees. Do not bend forward! Straighten your legs and keep your back straight as you lift. It is also important to avoid turning or twisting as your are lifting that object. If you think the object is too heavy to lift on your own, ask for help!
3. It’s all about your core
Your core is not just the ab muscles, it consists of your back and side muscles too! The core musculature is essential in supporting your spine and reducing the risk of injury. Dr. Stuart McGill developed core exercises to help support your core, increase endurance, and protect your back. Click the link below to learn more about the McGill Big 3.
4. Yoga, Pilates, or Tai Chi
These are forms of exercise that focus on body awareness, breathing, and building a strong foundation. Yoga and Pilates provide a variety of purposeful poses that focus on many parts of the body at once. The poses also help to improve balance which may help to prevent falls and injuries later in life. Participating regularly has been shown to decrease back pain. Tai Chi is a Chinese martial art that is meditative with a focus on deep breathing and slow movement. This focus helps to improve mobility and balance. Improving pain and function within the body while also decreasing the risk of chronic pain are few of the many health benefits of Tai Chi. All 3 forms of exercise are considered “safe” for both healthy and injured individuals.
Keep these tips in mind while you get out and enjoy the weather... no one wants a bad back slowing them down.
Chiropractor Dr. Tiffanee McArthur joins the team at East Meets West Health Centre!