Are You Taking Care of Your Back?

This week is National Back Care Awareness Week, which as chiropractors, is a topic close to our hearts.

I’m guessing at some point in your life, you have either experienced some form of back issue or you know someone who has, whether it is in the form of aches and pains or stiffness. It may be the very reason you visited Epoch in the first place. The great thing about this national week, is that it is bringing awareness to our body, to help not only those who have reached the stage of suffering with their backs, but also as a preventative strategy so people don’t end up with issues in the first place.

It has been identified that musculoskeletal disorders are one of the leading cause of sickness absence, which in turn costs the UK economy 15 billion pounds annually. That’s a lot of people struggling and a lot of money. Which is why we are so passionate about sharing information and self-help tips in the hope it will reduce some of these figures and help people to be able to live the life they deserve.

So why are our backs so important? Well, I will start with the spine, as without it we wouldn’t have a ‘back’ or be able to support ourselves. Our spine is amazing and is the foundation of our body. As an adult, most of us have 24 moveable bones (vertebrae), which are connected through joints called facets. This structure protects our spinal cord and nerves, which are an extension of our brain (together they form our central nervous system) controlling every cell, tissue, and organ in our body

Our spinal column has many ligaments, tendons and muscles attached to and surrounding it, which helps to connect the spine together, along with the rest of our body. As you can imagine, it really is an important structure. However, unlike our teeth which we see every day and take care of through brushing and visiting a dentist, our spine is hidden away so often gets neglected until we start to get some form of symptom.

So what can you do to keep it healthy?

1. Intentional movement: Our body is designed to move, and in turn movement will impact our spine. This is key, because if areas of the spine are moving well, communication from that area will go to your brain to let it know what’s happening through your spinal cord. In turn, your brain will talk back and make any adaptations necessary to keep that area moving right, along with the surrounding tissues or organs the nerves from that area are controlling.

Suggested action steps:

• Incorporate at least 30 minutes of intentional movement/exercise a day – this could range from a walk, yoga or an exercise class at the gym.
• Stand up every 20 minutes – if you work at a desk or just spend a lot of time sitting, stand up and have a wiggle and a stretch.

2. Visit your chiropractor: I am a little biased I know, but chiropractors specialise in taking care of the spine. Whether you are in pain or want to take a proactive approach, chiropractors will help to restore the proper motion in your spine through chiropractic adjustments. A recent study has indicated that if areas of our spine have not been moving correctly for over four weeks, the degenerative process begins.

Following on from the above and put simply, whenever a chiropractor adjusts the spine, it allows your brain to work better, to help communicate with your body more accurately which helps improve how you are working.

3. Hydrate: You have probably heard or read this previously, but it is still an area that is often forgotten. We are mostly water, which means that staying hydrated will help keep our body functioning at its best. Bringing it back to the spine, it will help with the fluidity of our joints, enable our discs which sit between our vertebra to stay nourished, and allow our muscles, tendons and ligaments around the spine to work optimally. In turn, staying hydrated will help to keep those aches and pains at bay and assist with longevity.

Suggested action step:

• Keep a water bottle by your side during the day and keep sipping away. Depending on how you are using your body during the day will depend on how much you should drink (if you are doing lots of sport or manual work you will likely need more), however as a baseline guide aim to drink 2 litres a day (around 3.5 pints).

4. Be mindful of your posture: How we use our body will impact how it functions underneath. If we are sitting or sleeping in awkward positions for sustained periods of time, staring down at devices such as phones or laptops, or carrying heavy bags on our shoulders, it can load our joints unevenly which can result in inflammation and uneven wear over time.

Suggestion action steps:

• Carry bags on two shoulders where possible or if carrying shopping bags, distribute the weight evenly with bags and share them between both hands/sides.
• Try and keep your feet neutral on the ground rather than crossing your legs when sitting.
• Look up – keep screens and mobile devices above your eyeline where possible, which will help to avoid the strain through your spine.
• Ideally sleep on your back, with a pillow that supports you and does not force your head forwards. Alternatively, if you sleep on your side, be sure that your pillow fills the space between your head and shoulder keeping your spine neutral. Avoid sleeping on your front where possible.

I hope this blog has given you an insight into our amazing body and that these tips are helpful. Even if you make one small change and do it consistently, it can have a positive impact long term. These are just a few things that can help to keep our spine functioning at its best proactively, however if you are struggling or want some more tailored advice, please reach out, I’d be happy to help.

Here is to taking care of our backs during this week and beyond.

Yours in Health,
Sarah