The week of October 2-8th marks Back Care Awareness Week. This week is all about being mindful of our spines and understanding how we can treat them better!

A surprising 2.9 million people in the UK experience back pain each year. Inevitably, back pain can be a huge disruption in our daily lives. So, let’s take a closer look at how you can avoid becoming part of this stat.

Common Causes of Back Pain

While back pain can stem from various sources, the most common cause is strains and sprains. These injuries often result from overexertion, improper lifting techniques, or sudden movements that stress the back muscles and ligaments.

At the same time, a weakness in the back can also lead to sudden pain, such as when bending over, sneezing, coughing, or twisting. So, how can you avoid this? Well, we’ve got a few tips!

Tips for Taking Care of Your Back

Surprisingly, we’ve been treating back pain as far back as 1500 BC. But it wasn’t until many advances in scientific research that we began to explore why it happens and how we can prevent and treat it. For instance, 1828 marked the very first published study about the causes of back pain and how it related to the vertebrae column and nervous system.

Throughout the last century, we’ve made many strides forward regarding our understanding of spinal health. So, here are more than a few ways you can give your spine the care and attention it deserves!

• Practice proper posture: Whether sitting or standing, maintain a neutral spine position to reduce unnecessary strain. If your back bothers you after or when sitting, consider using an ABC seat wedge to help maintain proper alignment.
• Lift correctly: Bend at the knees, not the waist, and keep objects close to your body when lifting!
• Stay active: Regular exercise strengthens back muscles and improves flexibility. Low-impact activities like swimming or walking are excellent options. These activities can also contribute to overall well-being and increased longevity.
• Maintain a healthy weight: Excess weight puts additional stress on your back (as well as many other joints throughout your body, often leading to pain).
• Use ergonomic furniture: Invest in a supportive chair and mattress to promote proper spinal alignment. For your workstation, this may also mean setting up your office properly with an office chair and desk.
• Take breaks: If you sit for long periods, stand up and move around every 30 minutes.
• Manage stress: Stress can cause muscle tension, leading to back pain. So, try practicing relaxation techniques like deep breathing or meditation. There are many options here! It’s all about finding what works for you and your life.
• Obtain quality sleep: Ensure you’re getting enough quality sleep on a supportive mattress. Create a proper bedtime routine (if you haven’t checked out our Sleeptember blog from last month, we highly recommend you do so, especially if you struggle with sleep!).

By incorporating these tips into your daily routine, you can significantly reduce your risk of back pain and promote overall spinal health. Remember, prevention is key when it comes to back care!

During Back Care Awareness Week, take the time to assess your habits and make positive changes to protect your back. Your spine supports you every day, so make sure you’re returning the favor.

Are you already experiencing back or neck pain? Your Finsbury chiropractor is here to help. Schedule your FREE discovery call today! BOOK NOW.