Prioritising Back Health
Recent data shows 80% of the UK will experience back pain at some point in their lifetime. This increased by a third during the pandemic and subsequent lockdowns. But only 10% of people with pain sought support from a GP or chiropractor. It's estimated that around 45% don't take any steps at all to tackle back pain - which leads us to conclude a high percentage of people are living with the pain on a daily basis.
A few simple steps built into a daily routine can reduce your symptoms as well as diminishing the risk of a more challenging musculoskeletal condition.
Here are our top tips to support your back health:
Keep on moving - physical activity can be beneficial for managing back pain, so aim to incorporate at least 30 minutes of movement into your day. If this is moderate to high intensity be sure to warm up and cool down properly, to prepare your body for more vigorous movement. If you are suffering from a previous injury adapt your exercise or seek advice. Activities such as swimming, yoga and walking can be less demanding on your body whilst keeping you moving.
Take a break - if you sit for long periods of time as part of your job, stand up and move around every 30 minutes. This is particularly important if you have a hybrid work set up where your home environment doesn't include ergonomic office equipment.
Lifting and carrying - if you're intending to spend some of your Easter tackling DIY or Spring cleaning, remember to take it easy. Bend from the knees, not waist, when lifting heavy items. Face in the direction of movement and take your time. Hold the object as close to your body as possible. For overly heavy items, ask for help, or use appropriate equipment to aid lifting.
Sleep comfortably - the Sleep Council recommends buying a new mattress every seven years. Mattresses lose their support over time, so you can feel the springs, and it may no longer be level. Everyone has different support requirements, so test them out during purchase, to ensure it is right for you. If you share a bed and have different needs, consider two single mattresses designed to join together, to ensure you both get the support you need.
Seek out support - if you have back or joint pains for more than two weeks, or it is affecting your ability to carry out your daily routines, you should see your GP or call us at the clinic for advice.