Top 10 Tips for a Healthy Back

For a healthy back follow these simple guidelines to keep your spine in good share.

1. Standing

Keeping one foot forward of the other, with knees slightly bent, takes the pressure off the low back.

2. Sitting

Sitting with your knees slightly higher than your hips provides good low back support.

Incorrect and correct sitting diagram

3. Reaching

Stand on a stool to reach things that are above shoulder level.

4. Moving Heavy Items

Pushing is easier on your back than pulling. Use your arms and legs to start the push. If you must lift a heavy item, get someone to help you.

Pushing heavy items on trolley

5. Lifting

Kneel down on one knee with the other foot flat on the floor, as near as possible to the item you are lifting. Lift with your legs, not your back, keeping the object close to your body at all times

Man correctly listing cardboard box of objects with good posture6. Carrying

Two small objects (one in either hand) may be easier to handle than one large one. If you must carry one large object, keep it close to your body.

7. Sleeping

Sleeping on your back puts 55 pounds (25 kilos) of pressure on your back. Putting a couple of pillows under your knees cuts the pressure in half. Lying on your side with a pillow between your knees also reduces the pressure.

8. Weight Control

Additional weight puts a strain on your back.Keep within 10 pounds (5 kilos) of your ideal weight for a healthier back.

Scales representing a dinner plate with fruit and tape measure to represent weight loss 

9. Stop Smoking

Smokers are more prone to back pain than non-smokers because nicotine restricts the flow of blood to the discs that cushion your vertebrae.

10. Minor Back Pain

Always listen to your body, Deal with minor back pain as soon as it arises, consult the clinic if you are unsure of what your symptoms mean.

woman with minor back pain

The more you know, the better chance you have of avoiding back pain-which affects 80% of the adult population and is the second most common reason people visit their doctors. If you have back pain or want to know how to avoid it, call the clinic to speak to one of our Chiropractors.