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Categories: Sport, Sport Rehabilitation and Physiotherapy, Undergradute
Healthy Body, Healthy Mind!
Many people live with back pain every day, but there are a number of ways to avoid injury and to take strain off your spine. We have looked at some of the most simple and easy to implement tips that can help you keep a healthy back and neck, reducing pains, so you can enjoy life.
Staying fit and active is a key element to maintaining a healthy spine – building the stabilizing muscles in your back and keeping flexible with regular back stretches can drastically reduce the chance of a spinal injury. As well as all-round fitness, doing core strengthening exercises can help in reducing the amount of weight that is supported by your back - bringing more of the stabilization and balance of your body weight to your abs.
Wear good shoes
One cause of back problems is the quality of your shoes. Over time the heels on the soles of your shoes wear down and alter your posture when you walk – this happens gradually over time. The key is to check the soles of your shoes every now and then to make sure that they are still flat and not worn away. If you see that they have started to form a sloping angle up towards your heel, this will increase the strain on your back as it tries to counterbalance the issue. If you do have worn heels, invest in some new footwear to address the issue.
Practice good posture
Good back posture is incredibly important in avoiding spinal injuries – a lot of the time we don’t realize when we are putting pressure on our spines, but there are some easy ways to make sure that your posture is good. When working at a desk, make sure that your knees are at a 90-degree angle, level with your hips, and your feet are resting flat on the floor. As well as sitting properly, getting up to move around your home or office every so often is good for keeping the muscles in your back loose, as sitting still for long periods of time can cause the muscles to tighten and increase your risk of injury.
Use proper form when lifting
One of the easiest and fastest ways to inflict a back injury is attempting to lift something heavy with incorrect form. Instinctually, if you are lifting a heavy box, for example, you will want to bend over and grab it before standing back up straight – however, this can lead to slipped disks in your spine which are extremely painful and can have long lasting issues even after treatment. Instead, you should keep your back straight and squat down to the box, grab it and then use your legs to lift the weight. By keeping your back straight the whole time, you stop pressure from being placed on your spine and is the recommended way to lift objects. There are plenty of resources online to help with this.
If you can put all the above to use, then you will reduce your chances of back and neck pain in the future and keep your spine healthy. If you are interested in the body and staying fit and healthy, and excited about a potential career in sport then you will find out much more on a Sports, Sports Rehabilitation and Physiotherapy course at the University of Bolton, rated highest for student satisfaction in the North West*, based in Greater Manchester.
Why not study at a University that puts the student first? Come and enjoy #UniAsItShouldBe, where we are proud to know our students by name and not their student number.
*The Complete University Guide, North West Region 2021, 2020, 2019
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