Introduction

Roughly 8 out of 10 people suffer from back pain at some point during their lives. Women especially are prone to posture and back problems due to carrying heavy bags, going through pregnancy, or holding their kids around the hip area. Whether you’re experiencing back pain or have suffered from it previously these 5 tips should help you prevent it from coming back regularly.

Eat your greens

Calcium is key for strong bones, but research has been done to suggest you need something else. Vitamin k that can be found in broccoli, spinach, and other dark leafy greens, helps calcium deposit in the bones, making them denser. The stronger your bones, the less slightly you are to suffer from joint issues.

Lighten the load

If your purse or briefcase tips the scales at more than 10% of your weight, it’s too heavy. The best option is to have your bag with a strap that goes around your weight to distribute the weight. Another thing to remember is to change the strap position every 20 mins to stop loading one side of the spine.

Sleep right

A harder bed may not be better for your back. A recent study in Spine found that people who slept on softer beds reported less lower-back pain than those who snoozed on harder ones.

Regarding pillows? Yours shouldn’t raise your head out of alignment with your spine. How to tell: If you’re a back sleeper, your chin shouldn’t press into your chest. If you’re a side sleeper, it shouldn’t curve up toward your shoulder.

Work on those abs

Having strong core muscles can help protect your back from injury. Do this core-strengthening pelvic tilt 2 to 3 times per week: Lie on your back with knees bent, feet flat on the floor, and lower back flattened. Pull in your belly button toward your spine, contracting your abs; your pelvis should lift slightly off the floor. Try the plank position, lie on the floor face down, then lift your body off so your on elbows and toes, keep your body in one straight line, hold position from 30-60 seconds depending on fitness levels.

Aim for good posture

Sitting at a desk for eight hours a day can really cause your back real issues. Make sure to sit with your back against your chair (get a lumbar support if your chair doses not allow this) place both feet flat on the floor, keep shoulders relaxed ideally. Try using a stability ball as your desk chair which means you have to maintain good posture just by sitting upright. Obviously do this in a transition stage, gradually build the time up from 20 mins. If it feels good try and stick with it as your normal office chair.

For an exercise plan to improve your posture and avoid back injury please email rich@121fitnesstraining.co.uk