Are you suffering form a cranky back? A back that’s stiff in the morning or maybe a back that gets sore and achy after sitting for too long. Does vacuuming and other household duties cause your back to be sore?
We have a HUGE problem. Back pain is in epidemic proportions. The bureau of statistics tells us that one-in-six of us report having a back problem every year. That’s a whopping 3.7 MILLION people. WOW!
It might also surprise you that people living closer to the city have an increased prevalence of back pain. That’s us in the Hawthorn and surrounding areas. WHY?
My take is it’s the extra hours in a desk bound job. Sitting is now known to be one of the most detrimental things we can do for our overall health – not just our back.
So, what do we do about it? There seems to be an endless amount of options out there it can get confusing.
Here’s my top 5 things you should do for a cranky back.
- Get active. This isn’t rocket science – the more we move our body the better we are. Inherent strength and conditioning from simple movement is fundamental to building a strong a healthy back. ACTION – This could be simply walking for 30 minutes every day, swimming, gym, etc. The key is to keep it simple.
- Stay Hydrated. It’s so easy to forget to drink water. With our obsession with coffee and other stimulating beverages, it’s easy to think we’ve had enough water when in fact we are getting around dehydrated. ACTION – If you’re currently having 2 glasses of water per day – make it 4. If you have 6 per day, make it 8. Don’t set an impossible target – keep it simple and attainable.
- Move your joints. A joint that is taken through its full range of motion often, is a joint that has the best chance of being healthy. The two most common joints neglected are the shoulder joint and the hip joint. When was the last time you took your HIP through it full range of motion? That is – knee to your chest (ideally in a deep squat) and then in a lunge position. ACTION – Make sure you get into a deep squat every day and hold for 30 seconds. If you can’t squat then laying on your back, bring your knees to your chest one leg at a time. Then do 10, arm overhead movements. Take your arms out to the side and bring them together above your head. Repeat this every day.
- See a Chiropractor. Of course I’m going to say that right? Well, I’ve been a Chiropractor for over 20 years and it still amazes me the amount of people that put up with a problem for years and years and then within weeks we have them moving, functioning and feeling like they’re a teenager again. Dont wait any longer – book a time to get checked out. ACTION – book a time HERE.
- De-Stress. Are you going like a bull at a gate? There’s no stopping you is there? The To-Do list gets longer and longer and there aren’t enough hours in the day are there? This could be a big factor in why your back isn’t improving. Let’s take some time out. ACTION – Try meditation. There’s some great APPS out there to help you. HEADSPACE is a great one that I’ve used for a long time. Calm is another one that’s popular. The key here is to allow your mind to relax, to stop the noise, the chatter thats occupying your head. Give it go, you won’t regret it.
There are plenty of more things I could add to the list. Please reach out and ask any questions, ask for guidance and feedback. Remember, you can tell a lot about a person by what they take 2 at a time, pills or stairs.
Walk tall, smile lots!
Dr Tony.
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