Everyone is susceptible to back pain at some point. The source of the pain may be muscular, skeletal, neuropathic or other. Whatever the case may be, Médicus encourages you to include prevention in your daily life. Here are some good tips for taking better care of your back.
Massage
Massage is sometimes considered a luxury, but it should be seen instead as a kind of “regular maintenance” for the body. Massage therapists are trained to loosen the muscles and ease tension that can build up from sports, telework or time. Massage:
- Improves blood flow
- Promotes relaxation
- Relieves pain (so you feel like moving again!)
Physical activity and stretching
In addition to keeping you physically and mentally fit, physical activity helps keep your back muscles active. The stronger and more trained your muscles are, the better they protect your spine in the event of accidents or awkward, unusual or repetitive movements.
In the same vein, it’s a good idea to incorporate flexibility exercises into your routine. They will help you maintain or improve your range of motion. Try stretching every day—you’ll be amazed at the benefits of flexibility.
Reminders for good posture
No matter how you work—sitting at a desk, standing in front of a machine, sitting in a vehicle, or whatever—you’re probably already familiar with best practices for avoiding injury (if not, ask your employer).
Despite all the efforts to organize our workstations ergonomically and maintain good posture, bad habits easily return.
Here are two simple and effective tips for good posture all day:
- Set an alarm on your cellphone or watch. The “ding!” will remind you to uncross your legs or straighten your shoulders, for example.
- Work as a team with colleagues or family members. As soon as someone notices bad posture in another person, they let them know. It’s a good awareness exercise for everyone.
What you should know
There are lots of recommendations for maintaining back health.
- Bend your knees when lifting heavy loads
- Don’t sleep on your stomach
- Avoid working at the kitchen table
- And many more
Find out the specific guidelines for your job, sport or daily activities. That way you’ll be better able to identify behaviours that could lead to injury and prevent the onset of back pain.
