At London Chiropractor MotionBack we often treat patients with lower back injuries. Lower back injuries are very common simply because this section of the spine is so easy to injure. You can injure your lower back while gardening, playing sports, lifting heavy objects, or by simply getting out of bed the wrong way in the morning.
Although most lower back injuries do respond well to chiropractic care and physical therapy, the best form of treatment is always prevention. To help you avoid a lower back injury, the guide will share several strategies for protecting the lower back.
If you have any questions or would like to book a visit with one of our London chiropractors, give us a call on 0207 112 5408.
The Best Strategies For Protecting Your Lower Back From Injury
#1 – Use Exercise To Strengthen The Lower Back
Having strong back and core muscles will reduce the amount of strain placed upon the lower back. This reduces the risk of injury and can alleviate existing back pain. The best forms of exercise for strengthening the supportive muscles in this part of the back include:
Water therapy
The main reason we often recommend water therapy to clients visiting our London chiropractic clinic is that it is low impact. This makes it ideal for patients who already have back pain, mobility issues, or muscle damage. Water therapy involves a series of exercises that are performed in a body of water. The classes usually run for 30 minutes and are a great way to improve the strength of the supportive muscles which protect your spine.
Walking
When you walk, the body will be forced to keep muscles in the core and back tight, in order to keep you upright. Over time, this makes these supportive muscles thicker and more resilient, which protects your back from injury.
Yoga and Pilates
Yoga and Pilates are both excellent ways to improve range of motion, muscular strength, flexibility, and general health. If you have a pre-existing back injury, book a one-on-one class with a teacher who has experience using yoga or pilates for rehabilitation.
As always, seek out medical advice if you haven’t exercised in a long time or are currently dealing with medical issues. If it has been a while since you had a workout, start very slowly, with short, low intensity sessions.
#2 – Be Mindful Of Your Back While Lifting
Each year, many thousands of people seek out chiropractic care after injuring their back while lifting a heavy or awkward objects. Fortunately, these types of injuries can be avoided if you are mindful about how you handle objects.
Whenever you lift something:
- Plan a path for carrying the object. Remove any trip hazards or obstacles
- Stand close to the object you want to lift, with your torso facing towards it
- Bend at your knees (not the lower back) and grasp the object
- Hold the object close to your body as you straighten your legs to stand up
- When walking, turn your feet and hips to change direction, avoid twisting the spine
- Bend your knees again when placing the object
If an object is particularly heavy or awkward, ask for help lifting it. You can also use tools like trolleys and wheel barrows to reduce the amount of lifting you perform each day.
#3 – Change Habits Which Impact Your Back
Day to day activities can lead to repetitive stress injuries or increase the likelihood of an acute injury. Think about the kinds of activities you perform each day and make them safer. For example, if you vacuum everyday, make sure you are using the appliance in a way that is safe for your back.
The same goes for other common activities like gardening. Make sure you stretch before you start, get help with heavy objects, limit time in awkward positions, take regular breaks, use kneelers for support and so on.
#4 – Make Your Workspace Ergonomic
Ergonomics is the practice of designing a work environment for maximum efficiency and comfort. All of the objects in an ergonomic environment are designed to be easy-to-use and adjustable so they perfectly suit your physical characteristics and personal requirements.
Working in an ergonomic environment can reduce the amount of strain placed on your back each day, reducing the risk of repetitive strain injuries and certain diseases. To learn more about ergonomics, read this guide.
#5 – Get Plenty Of Rest
Getting a good night’s sleep can protect the spine from injury in several ways.
For starters, the body will use the time you spend sleeping to restore the condition of the intervertebral discs. These discs are responsible for cushioning the spine from impacts and providing additional support for the spinal column.
While you sleep, the body will remove waste and provide nourishment to the discs, which will make them more resilient and better able to protect the spine against injury.
As you sleep, the body will also reduce the amount of inflammation in the spine and repair any damaged tissue. This makes the spine even more resilient and reduces the risk of an injury occurring.
If you are experiencing lower back pain or discomfort currently our experienced team of chiropractors are on hand to help you. To book a visit with one of our team, give us a call on 0207 112 5408 or you can book online on our website here.