Osteopathic tips for avoiding low back pain

Low back pain is one of the most common complaints patients present with in clinic. The good news is this type pain is typically easy to treat with osteopathy techniques, in a matter of weeks. Low back pain can also be easily prevented by following just a few simple lifestyle guidelines.

Here’s our top 7 tips for avoiding low back pain

1. Stay active – we recommend exercising for a minimum of 30 minutes, 3 times a week. Aim for activities that help to keep you flexible and maintain strength in your abdomen, back and gluteus muscles. Walking, swimming and bike riding all target these muscle groups. Start slowly and build up to 30 minute sessions if you’re starting a new activity. 
2. Posture is important – be aware of how you walk, stand and sit. Avoid slouching and if seated for prolonged periods make sure to stand up regularly. Chantal offers office ergonomic appointments to help you set up your working space to best fit your body. Get in touch here to book yours.
3. Lift correctly – always bend at your knees, keep your load close to your body and ask for help if you think you might struggle.
4. Stretch – every day make time to move your body gently, even if it’s just for a minute or two. Stretching your hamstrings especially can benefit low back pain. We have a huge library of stretches that covers the whole body here.
5. Adjust your sleeping habits – The best position for your spine is on your side. We have more information on sleeping positions here.
6. Preventative osteopathy – for those prone to chronic low back pain a regular osteopathic treatment can provide ongoing relief, keeping symptoms at bay. It is advisable to consult your osteopath once or twice a year. 
7. Reduce everyday stressors on your back – be mindful of the way you twist and move your body as you go about your day. Try to avoid twisting when you open doors, push your vacuum cleaner in front of you and kneel down when gardening instead of bending over.

If you are concerned about your health in any way, contact your osteopath or GP directly.

To book your osteopathy appointment, click here.