As it’s valentines day very soon, we thought we’d spread a little love and give you some top tips on how to love your back a little more.
All too often we take our backs for granted, ignore niggling pains and often practice poor posture. We’ve said this before, but have you heard of a spin transplant? No neither have we…. Look after and love the one you have!
Water for the soul (well spine)
The first, quick and easy tip is so simple – KEEP HYDRATED! Drinking plenty of water has so many health benefits (read our blog post on keeping hydrated here) but good hydration helps to reduce inflammation which can cause pain, after all our bodies are made up of about 50-65% of water.
By getting into the habit of performing daily (especially early morning) stretches, you’ll be able to keep your back more flexible and ultimately stronger. Read more here.
Let’s move it
We know sitting at a desk for hours on end is not great for your back. You can simply feel it – stiff and sore. The answer, simply get up and go for a walk. Just 5 minutes away from your desk every 30 mins can make all the difference and will help you maintain your flexibility and increase your productivity too!
Posture Posture Posture
Practice good posture every day!
How to sit properly
- Keep your feet on the floor or even on a footrest, if your feet don’t reach the floor.
- Don’t cross your legs. Your ankles should be in front of your knees.
- Keep a small gap between the back of your knees and the front of your seat.
- Your knees should be at or below the level of your hips.
- Adjust the backrest of your chair to support your low and mid-back or use a back support.
- Relax your shoulders and keep your forearms parallel to the ground.
How to stand properly
- Try to keep your weight primarily on the balls of your feet.
- Keep your knees slightly bent – not locked straight
- Keep your feet about shoulder-width apart.
- Let your arms hang naturally down the sides of the body.
- Stand straight and tall with your shoulders pulled backward.
- Tuck your stomach in.
- Keep your head level-your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side.
- Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time.
And lastly keep active. You are more likely to experience back or neck pain if you are not active or physically fit. Staying active and keeping your body moving helps maintain a healthy spine. We’d recommend activities that combine stretching, strengthening and aerobic activity.
If you’d like more advice, please contact our clinics on Torbay 01803 329799 or Teignmouth 01626 774222
Torbay Chiropractic and Natural Health Centre
48a Barton Hill Road
Teign Chiropractic and Natural Health Centre
1A, Estuary Court,