Oh My Aching Back!

What should I do to prevent my back from acting up?

Physiotherapists not only treat injuries but they also teach you how to prevent injuries. May is National Physiotherapy month. Physiotherapists are university-trained, licensed health professionals who have applied knowledge and understanding of how the body moves, what keeps it from moving well, and how to restore mobility.

Sleeping

Your mattress should be firm enough to support your spine in a neutral position. No sagging! Your physiotherapist can also teach you how to strengthen your core muscles

and assess your spine to

make sure it moves properly.

Lifting

Lift with your feet shoulder-width apart; bend your hips and knees, keeping your back

as straight as possible. Grip the load firmly and hold it close to your body, tighten your stomach muscles and use the strong muscles of your legs as you lift the object. Keep your back straight and avoid twisting – point your feet in the direction you want to go.

Posture

Think tall with your chest lifted, shoulders relaxed, chin tucked in, and level. Posture should be stable, balanced, and relaxed when sitting, walking, or standing.

Sitting

Do not sit for long periods of time. Stand up, stretch, and walk around. your back.

Stay active by “mixing it up” between cardiovascular, strengthening, and flexibility exercises. A physiotherapist can help set up an appropriate program, even if you have a history of injury.

Driving

Position your car seat so your back is supported and your legs are relaxed and slightly bent. Use a lumbar roll if you need extra support.

I have a history of low back problems and would like to participate in sports and do yard work this spring/summer What should I do to prevent my back from acting up?

Back pain is most common musculoskeletal complaint that affects 80%of the population at some point of their lives. More than 70% of back problems begin during routine daily activities.

It is important to be aware of your body mechanics and maintain fitness level to prevent injury.

The research shows that the most important factor in you are starting out.

Try not to be the “weekend warrior” athlete. Doing too much too soon can lead to injury. It is also important to maintain flexibility and to stretch before and after activity.

The Canadian Physiotherapy Association - Back Pain ‘Oh my Aching Back’, (www.physiotherapy.ca) recommends the following tips to help prevent pain: