Back pain can be incredibly frustrating and debilitating to deal with. In the UK, an estimated nine million people live with regular back pain, and for 5.5 million people, this pain is serious. Severe back pain can prevent you from working or enjoying life, meaning you can’t move around much or do the things you enjoy. This pain can be caused by muscle imbalances, strained muscles, injuries or sitting or standing for long periods.
While many people suffer from aches and pains as they get older, it doesn’t have to be this way if you take steps to improve the strength of your muscles and joints. In this article, we’ll share some tips for keeping your back strong and healthy, reducing your risk of developing back pain as you age.
Using a Support Belt
Belts aren’t just for looking stylish and holding up your trousers. You can also find belts which are designed to give your back improved support, reducing your chance of developing injuries. This is particularly useful at work if you’re regularly lifting and putting down heavy boxes or other objects.
Back support belts maintain your correct posture, supporting your lower back and allowing you to carry out daily activities without worrying about pain or potential injuries. Whether you’re at work or anywhere else, you’ll be able to move around more freely and avoid the issues that come with lifting or carrying things.
While support belts help strengthen your back, you still need to take care when lifting things. Additionally, they won’t eliminate all pain overnight. You’ll still have to work to strengthen your back muscles over time. However, they’re very useful for giving you extra support and maintaining your posture throughout the day.
Lifting Correctly
Lifting things with the right form is essential for preventing injuries to your back. Throughout the day, it’s common to have to pick things up and put them down again, whether it’s your food shopping, children or equipment and tools at work. Lifting incorrectly is a major cause of injuries, potentially resulting in lifelong pain that requires back surgery.
Rather than bending over at the hips to lift something off the ground, you should instead lift with your leg muscles. Putting all the weight of the object onto your back can cause an injury, so bend your knees and use your legs to help lift it. However, it’s vital that you only lift objects that you’re capable of. Don’t strain to lift things, get help if required.
Even light objects should be picked up correctly, as repeated strain on your back muscles can cause damage over time. If you’re frequently having to lift and carry things, consider using equipment such as carts or jacks to help you.
Maintaining Correct Posture
A support belt will help keep your posture straight, but when you’re not wearing the belt you should still be mindful of how you’re sitting or standing. Using a chair with a back support is recommended if you’re sitting for long periods of time at work. Make sure that your chair is properly adjusted for your height too. Your feet should be able to place flat on the floor when you’re sat upright on the chair.
Avoid letting your shoulders slouch forward, and check that your desk, keyboard and monitor are at the right heights for comfortable use during the day. Ideally, you should also take regular breaks from sitting, getting up to stretch your legs and move around every hour.
When standing, try to also ensure your posture is correct at all times. Your head, shoulders, hips and feet should all be in alignment. Wear suitable footwear to keep stable and take breaks to sit down when possible.
