Tips for Managing and Reducing the Likelihood of Back Pain
Exercising regularly – To increase strength and flexibility. Regular exercise has been shown to greatly reduce back pain, even low-intensity exercise such walking 30 minutes a day has a large effect.
Maintain a healthy body weight – being overweight has been show to create extra strain on your back.
Be aware of your posture – consider your posture, particularly when seated, such as sitting at a desk for long periods of time. Please see our computer/desk article for more information.
Take regular breaks – sitting or standing for long periods of time can increase the level of work your muscles have to do, sometimes due to fatigue or proprioception (where your brain thinks you are in space).Take regular breaks to change the position of your joints and reset your muscles.
Relaxation and mindfulness – learn some relaxation techniques to help reduce stress levels and subsequent muscle tension.
Back pain self-management – Try self-massage, heat or cold applications and gentle exercise
Be mindful of your sleeping posture- On average, we spend 30% of our lives sleeping so it is important to sleep with a good posture as well. Mattresses that are too soft or too hard can aggravate a sore back as can sleeping on too many pillows. Try to avoid sleeping on your stomach.
Our clinics are located in Toorak, Prahran, Richmond, Carlton, Balwyn, Greensborough and Hawthorn East. It’s time to start living your life without back pain – make an appointment.