Along with your feet, your spine is carrying the load as you go about your everyday life. By acting now, you can spare yourself pain and trouble later on.
Maintain good posture
Whether sitting at your desk, standing in a queue or walking, keeping your spine aligned helps reduce strain. Sit upright with your shoulders relaxed and feet flat on the floor. If you work long hours at a computer, adjust your chair and monitor so your back and neck stay in a neutral position.
Stay active
Regular physical activity strengthens both your spine and supporting muscles. Walking, swimming, yoga and Pilates are all excellent choices. Remember to warm up before exercise and cool down afterwards to prevent injury.
Lift objects properly
When lifting, bend your knees (not your back) and keep the object close to your body. Avoid twisting while lifting, as this can cause strain or injury.
Maintain a healthy weight
Excess weight, especially around the abdomen, can put extra pressure on your spine. Eating a balanced diet and exercising regularly will help manage your weight and help lessen the load.
Sleep well
Choose a mattress and pillow that support the natural curve of your spine and try to sleep on your side with your knees slightly bent – a position generally thought best for spinal health.
Take a break
If you sit or stand for long periods, take frequent breaks to move around and stretch. This prevents stiffness and helps keep your spine flexible.
Wear supportive footwear
Proper shoes help maintain spinal alignment and reduce the risk of back pain. Avoid high heels for extended periods and opt for comfortable, supportive shoes for daily activities.
Use ergonomics
Set up your work and home environments to promote good posture and reduce strain. Use supportive chairs, adjust desk heights and position screens at eye level.
Stay hydrated
Drinking plenty of water helps keep your spinal discs healthy, as they are largely composed of water.
Listen to your body
If you feel tension, discomfort or pain in your back, take it seriously. Early action can prevent minor issues from becoming major problems.
Get help
Sometimes, despite your best efforts, you may experience persistent or severe back pain, numbness, tingling or weakness. If symptoms persist for more than a few days or are affecting your daily life, book an appointment with your GP. They can assess your condition and refer you to a specialist if necessary.
Physiotherapists are trained to diagnose and manage musculoskeletal problems. They can provide tailored exercises and advice to help you recover and prevent future issues.
