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433 Magill Rd, St Morris SA 5068 | View Location

Mar 27

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

by Kelly Homann

What can I do?

1) Sit and stand 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.

A wedge pillow can help alignment especially if there is not a full back support in your chair.

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) Avoid injury

Commonly, injuries are caused by poor posture, excessive forward bending through the spine and incorrect lifting techniques.


Keep a straight back and squat near the load you are about to lift, either as pictured or with one knee on the ground. Pull the load in close to your body and hold it there as you use your legs to push up into standing. Use the same squat or half kneel position to place the load down again, keeping your back straight.


3) Exercise
You have all heard the term ‘core stability’. Having good core muscle strength protects 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. If you’d like more specific help to move better, please give us a call to book a 1:1 session with one of our Vital Core Physios.
Engage your body and spine into an upright good posture. Lift gently through your pelvic floor and at the same time draw your belly button and lower abdomen gently towards your spine. This may take practice but will become easier! Again, a session with one of our physios will help you be certain that you are doing this well.
Other exercise like walking daily at a decent pace, not just around the house, will encourage these muscles to activate, as brisker walking requires your body to stabilise through your core. Try consciously activating your core during exercise and during daily activities. With practice, these muscles may start to activate more automatically and your endurance will increase.


Our Pilates classes take you through a series of core muscle engagement and strengthening exercises, with a program that progresses each week. Each 8 week term will help to make you stronger, stand and sit better every day and move better for the long term. Our new term will start on May 8th 2017, so please call us on 8331 0552 to book an assessment or for more information.

We also run “Strong Core”, Strength and Conditioning, pregnancy and post natal classes that all address posture and strength. Our “Stretch and Move” class is another lovely option to improve your posture and core strength on Wednesday afternoons.