Top 5 habits for a healthy back

October 24, 2017



Developing these habits will benefit your back in the long run. I can't guarantee that it’ll reduce your risk of injury by 100%, but hopefully this reduces the number episodes of back pain for you!


1. Move!


Getting up and moving around is one of the most beneficial habits you can form, especially at work! Try to make sure you get up and walk around/stretch every thirty minutes or so. This will do wonders when it comes to back problems that are caused by sitting in one place for too long. You’ll be less likely to wind up stiff, achy and sore at the end of a work day if you can implement this advice.

Additionally movement serves as a way to increase our bodies strength and mobility as seen in those who stretch regularly or go to the gym. Strength and mobility go a long way to preventing you from injuring your back.

Finally movement serves as the bodies method of nourishing the joints, allowing them to maintain themselves in a healthy state. By moving your joints you put them at lower risk of ‘wearing down’. In fact it helps as moving your joints lubricates and strengthens them, so long as you’re not using too much force.


2. Eat right


What we eat has a massive effect on how we feel. This works in two ways. Your body requires enough macronutrients and micronutrients to maintain itself correctly. Without these the structures in your body begin to fall into disrepair. Examples of this include loss of muscle mass or loss of bone density, both of which can increase your chance of back pain.

The second method is that what you eat can actually affect the levels of inflammation within your body. Some foods increase inflammation, leading to increased amounts of pain, others decrease it, leading to a decrease in pain.


3. Sleep right


Two points here. The first is to make sure that you get enough sleep. This allows your body to relax and recover from the days exertions. This is particularly important if you are a consistent gym goer. Sleep is also really important for brain function, which can potentially affect the way you perceive pain.

Secondly, make sure that you sleep in a good position for your spine. The main goal here is to make sure that you keep your spine as neutral as possible. Make sure your mattress provides enough support and that you are using the correct number of pillows. Avoid sleeping on your front if possible, as this will mean you have to turn your neck to one side, and also that your lower back will be in an extended position. Having a good mattress also allows you to keep mobile throughout the night, and stops you getting stuck in one position...


4. Meditate


I know, seems a little far-fetched right? Well current research has shown that meditation is actually really beneficial for people that suffer from chronic pain. Meditation has a plethora of other benefits aside from this, and in my opinion is one of the healthiest practices we can do, right up there alongside regular exercise.


5. Don’t ignore your pain


If you’re suffering from back pain, don’t just grin and bear it! You’d be amazed at how many patients I see that tell me they’ve just put up with the pain for ages. Sometimes it’s because they’ve been told that it’s something they have to deal with. But this is almost never the case, there is always something that can be done to help improve the situation. Whether that’s following the advice from this blog, or even booking an appointment with us. You're always better off seeking some help and advice sooner rather than later, because if you're really unlucky these problems can turn into chronic pains, which are much harder to recover from.




If you have been suffering with any aches and pains don’t hesitate to contact us for an appointment on 02083047237

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