It doesn’t matter what age you are, unfortunately most of us have experienced back pain at some point in our lives. Whether it’s consistent pain or one that comes and goes, our physiotherapists share the top tips for avoiding pain altogether. 

Tip #1: Exercise Is Key

A good exercise routine is fundamental for a healthy body. Muscles are meant to move, and if you aren't in good shape, you're more likely to hurt your back and feel pain when you do even simple movements, such as bending down to tie your shoe.

Regular physical activity can also help ease inflammation and muscle tension. 

Tip #2: Maintain Good Posture

First, check your posture by standing with your heels against a wall. Your calves, buttocks, shoulders, and the back of your head should touch the wall. You should be able to slip your hand behind the small of your back.

If you practice good posture, you will maintain the natural curve of your back and help keep it strong. If you’d like one of our Physio’s to assess your posture, book in now.

Tip #3: Reduce Stress

Yes, stress has a direct impact on your health. Even your back. Stress causes you to tense your muscles, and constant tension of this kind can cause back pain. 

Try activities such as yoga and meditation, nature walks, or even a quick session of some deep breathing to relax your body and muscles. 

Tip #4: Quit Smoking

While it’s a well-known fact that smoking isn’t good for your health, most people aren’t aware that it has a direct effect on your back pain. Smoking restricts the flow of nutrient-containing blood to spinal discs, making smokers especially vulnerable to back pain. Narrowed blood vessels result in less oxygen and nutrients reaching the spine and, in turn, it becomes more susceptible to injury and slower to heal.

So if you smoke, it’s time to quit. 

Tip #5: Choose the Right Footwear

Ditch the heels and the flat-footed shoes, especially if you're walking or standing for long periods of the day. Heels especially can shift your center of gravity and strain your lower back. 

Choose footwear with arched support, or bring your heels along with you and change into them once you’re at the office.

Back pain still got you down? Book in with our physiotherapists or massage therapists today.