1) Avoid Prolonged Sitting

Is sitting the new smoking? Not exactly. But sitting for prolonged periods of time is bad for your back. Our core, when engaged, protects our back. When we sit, we disengage our core and increase the amount of pressure on our spine. If we sit in awkward positions we increase and focus the pressure on specific parts of the spine. The solution is to move more. If possible, get a desk that is adjustable and try to stand for 15 minutes of every hour. If an adjustable desk is not possible, try to get up and walk and/or stand for part of every hour.

2) Exercise

You need to move your core more. Walking is a great way to get started with exercising your core in a functional way. Yoga is another example of a low impact way to teach your body how to move. But, you don’t have to go to the gym for endless hours or run 10 miles to improve core strength. Start simple, do functional movements that can be structured into an exercise routine or engage in an active hobby for at least 30 minutes a day, every day.

3) Sleep

The three things to focus on with sleep are quality, quantity, and position. High quality sleep is deep sleep. Avoid computer/TV screens, and alcohol at least 2 hours prior to bed and no caffeine at least 8 hours prior to bed. You need at least 7 hours of sleep a night, every night. The position in which you sleep can help you avoid back pain throughout the day. Avoid sleeping on your stomach as this can put too much pressure on your back. If your back hurts while in bed, lay on your back with a pillow or two under your knees.

4) Shoes

No heels. Heels of any height increase the pressure on your low back as they force you into more extension than a flat shoe or walking barefoot. If you stand or walk a lot during the day on hard surfaces consider a flat shoe with cushioning. Also, take off your shoes while at home, as this is an easy way to strengthen your foot, legs and hips.

5) Breathing

Yes, we all breathe, but most of us don’t breathe correctly. Two things to focus on, only breathe through your nose and tighten your stomach muscles a bit. Now set aside 5-10 minutes for structured breathing. Count to 5 on your inhale and 5 on your exhale. Gradually increase the time as you see fit. This simple exercise increases the strength of your diaphragm, an important muscle in core stability.

6) Physiotherapy

We have 10+ years of getting patients back to the active lifestyle they want and need. Return To Sport Physio will provide the unique path you require to eliminate and prevent back pain. Contact us for a free discovery visit.

Note: Insurance companies do not and will not provide payment for the hands on type of treatment, and wellness instruction that you need to end knee pain as fast as you would hope. Disappointing, but true.