By Dr Danica Newbold, B.HSci (Chiro), M.ClinChiro, Ad.Dip Myo. Certified Cox® Technic Chiropractor and Myotherapist.
As we begin to adapt to our new normal in the post-COVID world, now is an ideal time to kickstart your journey back to maintaining good spinal and physical health. Whether you are experiencing new pain or have exacerbated an old injury, it can all be helped with the right treatment.
Lower back pain (LBP) is the leading musculoskeletal complaint affecting every population worldwide. It is one of the most common reasons for decreased activity, work loss, and physician presentation. It is also the most expensive, with Australians spending billions of dollars on treatments for LBP each year. In 2018 Australians spent on average $4.8 billion on LBP management (1).
With the return to our offices and workplaces, our daily routines have changed; this means commuting to and from work, re-adjusting our postures to our former environments and generally more physical activity. These changes to our COVID routines may cause mild pain or discomfort while our spine and body adapt. The flare-up of back and neck pain, headache, joint pain, injuries or an entirely new condition is not unusual.
Here are our top 5 tips for helping you avoid these problems:
- Maintain good posture – Do not sit at the computer for seven to eight hours a day! Getting up out of your chair and changing your posture and ergonomics is key to maintaining a healthy posture and spine. A general rule of thumb is no sitting for any longer than 60 minutes at a time. Change your position- utilise a standing desk or an exercise ball instead of a chair if you a neck-deep in a project or task. Take a break, grab a glass of water or even relieve your bladder; it’s all a matter of change. Remember “FLAGSHIP”
F – Feet Flat on Floor (or footrest)
L – Legs = uncrossed
A – Ankles just in front of your knees
G – Gap between the front of the seat and the back of the knee
S – Shoulders down and relaxed
H – Hips @ 90o
I – Inwards curve of the low back
P – Parallel forearms to the floor
2. Exercise – It is recommended that an adult have at least 30-60 minutes of physical activity daily to
- gain positive health benefits (2). Some examples of physical activity include:
- Going for a walk, bike ride or jog/run.
- Doing household chores
- Taking the stairs instead of the elevator/ escalator
- Playing in the park.
- Raking leaves or grass clippings
- Going for a swim
It is essential to add core-strengthening exercises as part of your exercise routine. This will ensure stabilisation and strengthening of your spine and improved posture. Pilates or Yoga classes provide guided and structured sessions that focus on building core strength and stabilisation. Speak to your Chiropractor the next time you are in the clinic about what exercises are appropriate for your condition.
3. Sleep habits – Adults aged 26-64 should be getting around 7-9 hours of sleep per night (3). Poor sleep habits not only affect your mind but your body as well. Prolonged lack of sleep can lead to increased risks of developing other more serious health conditions such as Type 2 Diabetes, increased blood pressure, and greater risk of cardiovascular disease, to name a few. To pave the way for better sleep, follow these simple yet effective healthy sleep tips:
- Stick to a sleep schedule – waking and retiring about the same time each day, even on weekends.
- Practice a relaxing bedtime ritual.
- Exercise daily – this could be as simple as going for a walk.
- Evaluate your bedroom to ensure the ideal temperature, sound and light.
- Sleep on a comfortable mattress and pillow.
- Beware of hidden sleep stealers, like alcohol and caffeine.
- Turn off electronic devices at least an hour before bed.
4. Maintain a healthy, well balanced and nutritious diet – if you maintain good eating habits, then your body will thank you for it. Research is continually emerging about gut problems and ensuring a healthy gastrointestinal system. Bloating, gas, and irritated bowels can sometimes cause low back pain symptoms. Ensure you have a well-balanced diet by including the following:
Seasonally fresh fruits and vegetables in a variety of colours
Lean meats, poultry, fish, eggs and tofu
Dairy products such as milk, cheese, yogurts or any available alternatives (e.g., soy with added calcium).
Whole grains, nuts, seeds and legumes (beans)
5. Seek help for your pain – Visiting one of the Chiropractors and Malvern Chiropractic Clinic and Melbourne Spine Clinic is the best way to help combat your pain. Don’t just ignore it! Pain is your body’s way of saying, “I’m not okay”. Relieving the pain and dysfunction of the spine and body can ensure doing exercise, maintaining good posture and getting enough sleep is a lot easier to achieve. Please speak to one of our highly knowledgeable Cox® Certified Chiropractors about your condition and the best treatment options available.
REFERENCES:
- https://www.monash.edu/medicine/news/latest/2018-articles/global-burden-of-low-back-pain-a-consequence-of-medical-negligence-and-misinformation
- Azfar S, Murad M, Azim S, et al. (December 13, 2019) Rapid Assessment of Physical Activity and its Association Among Patients with Low Back Pain. Cureus 11(12): e6373. DOI 10.7759/cureus.6373
- National Sleep Foundation www.sleepfoundation.org
Top 3 Stretches for Autumn
CHILD POSE
Start on the floor on all fours (hands and knees). Sit back into the feet with the buttock touching the heels. Stretch arms out on the floor in front with the head and neck gently relaxed and touching the floor. Hold for 30 – 60 secs.
PRONE SLUMP
Position yourself over an Exercise Ball with the ball underneath the torso. Relax the body and spine feeling a gentle stretch across the lower back. Hold for 30-60 secs.
THORACIC EXTENSION
Using a 90cm Foam Roller position the spine vertically along the length of the roller ensuring the head and lower back/ hips are contacting it. Relax the shoulders and maintain this position for 30-60 secs.
Speak to your Practitioner the next time you are in the clinic about what other stretches or exercises might be appropriate for you and your treatment plan.
We have Exercise Balls and Foam Rollers available in the clinic so have a chat with one of our friendly Reception staff about picking up some new equipment!