Your Back Keeps Score… Are Your Everyday Habits Helping or Hindering?

Our backs do an amazing job.

They support us while we walk, bend, stretch, sit, drive, work, exercise and even when we’re simply standing around making a cup of tea. And most of the time, we probably don’t give our backs a second thought.

That is… until they start complaining!

With Back Awareness Week taking place from 5th–10th October, it’s a good opportunity to pause and think about how we treat our backs day to day. But rather than focusing on back pain itself, let’s look at some of the small, everyday things that can make a difference to how your back feels.

How much sitting do you do?

Many of us spend a surprisingly large part of the day sitting – at a desk, in the car, at the kitchen table or relaxing on the sofa.

The problem isn’t necessarily sitting itself. It’s staying in the same position for too long.

Your body likes movement and variety, so try changing position regularly. Get up, have a wander around, stretch, make a cup of tea or simply move about for a few minutes.

Sometimes the simplest movement can make a big difference.

And what about the sofa?

We all love a good sofa slump!

Feet tucked underneath you, leaning into one corner, legs stretched out with your laptop balanced on you… it’s comfortable at the time, but spending hours in one position can leave your back, neck and hips feeling rather unhappy afterwards.

You don’t have to sit bolt upright all evening. Just try changing your position regularly and give your body a chance to move.

Are you lifting with your back?

Whether it’s picking up a child, lifting shopping bags, moving furniture or simply getting something out of a low cupboard, we’re constantly lifting things.

Think about how you move when you lift. Keep the load centrally close to you, avoid twisting while carrying something heavy and, where possible, use your legs and hips to help rather than putting all the strain through your back.

And remember – something doesn’t have to be particularly heavy to cause a problem if you’re tired, awkwardly positioned or not expecting it.

Your commute counts too!

Long car journeys can be particularly tough on your back.

If you spend a lot of time driving, think about your seating position and try not to stay completely static for hours at a time. On longer journeys, take regular breaks to get out, walk around and stretch your legs.

Your back will probably appreciate the change of scenery too!

Movement really matters

One of the best things you can do for your back is keep moving.

That doesn’t necessarily mean joining a gym or taking up a new sport. Walking, gardening, swimming, dancing, playing with the children or simply getting up and moving throughout the day all count.

If you enjoy it, you’re far more likely to keep doing it.

And if your back is already grumbling?

Sometimes, despite doing all the “right” things, back pain still happens.

Pain can have many different causes and everyone is different. If you’ve noticed persistent discomfort, stiffness or a change in how you move, it can be worth getting it assessed rather than simply hoping it will disappear.

At Brixworth Osteopathic Clinic, we can assess your individual symptoms and movement patterns and discuss how osteopathy may be able to help.

So, this Back Awareness Week, perhaps the biggest thing to remember is simply this:

Your back doesn’t need perfection. It needs movement, variety and a little bit of attention.

And maybe a little less time spent permanently attached to that sofa!

If you’re concerned about back pain or would like to find out whether Osteopathy could help, get in touch with the team at Brixworth Osteopathic Clinic.