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Mar 27

Back pain: Ain’t nobody got time for that!

In these cold winter months the team here at Vital Core physio see so many people with back pain. It seems to be more than any other month of the year. Why do you think that is?

I don’t know about you, but I dislike the cold weather. I don’t want to go outside and garden, walk the dog, enjoy Adelaide’s amazing sites.  Instead, I want to…sit inside near the fire.

Excessive sitting makes us stiff and uncomfortable through the trunk, shoulders and neck.  Sound familiar?

What can you do?

1. If you’re going to sit – Sit well

  • Keep the natural curve in your back.
  • The lower back is supposed to curve in slightly.
  • Make sure your tailbone is right back in the seat when leaning back.

A lumbar support pillow will help, especially in certain seats which promote more slumped lower back positions, eg. in the car. We have a few useful options in stock if you’d like to speak to us about what will best suit you.

Even sitting really well loads the discs of the spine and can gradually result in an achy back. Have breaks regularly and walk around – around every hour. Stretches like standing and placing your hands in the small of your back and bending backwards 10x can also help..

2. Move!!!

Put on your shoes and just get out there!

Prolonged sitting (even in a really good posture) gradually strains the spine, eventually causing an achy back.

Make sure every single day you move for at least 10 minutes. Walking is the simplest method of movement. So rug up and head out. Let your arms swing and your legs stride. After 10-15 minutes you will feel so much better!

3. Mix it up

movement break

A timer can be used to schedule movement breaks

At work have breaks regularly and move around – around every hour if ideal.  We’ve done another blog on how to get more movement in your work day – you can read about it here. 

Simple stretches like standing and placing your hands in the small of your back and gently bending backwards several times may also help.

4. Lift well

We all need to be able to lift objects through the day. Always test the weight before you lift. If it seems really heavy – please leave it.

When you do need to lift try and use your whole body to to it. Your legs and arms are really quite strong – use them.

Use your legs and butt to help lift – not your back

Get your butt back and squat down – this is why we’re always on about doing squats. Don’t be tempted to just bend over the object.

Pull the load in close to your body and hold it there as you use your legs to push up into standing.

Lifting an object from a table is far less stressful to your back then from the ground.

3) Core exercise and classes

You have all heard the term ‘core stability’. Having good core muscle strength helps protect your back from injury. The muscles involved are your spinal muscles, deepest abdominal muscles and your pelvic floor muscles. Learning how to engage these muscles during tasks like lifting and housework will prevent back pain and injury. At Vital Core Physio we can easily teach you how to accurately and effectively engage your core.
With the weather being cold and wet, perhaps you just aren’t getting out and ‘doing what you should be doing’. This is where exercise classes can be so very beneficial.

Vital Core Physio’s are experts in safe movement. Our classes are designed to help everyone as well as being individualised.

There are many options to choose from and your Vital Core physio can help guide your choice.

Have a look at our class time table and give us a call or you can book an assessment online.

We’d love to help you get active. Because, nobody’s got time for back pain!