7 steps to a better back. Helping to beat back pain by osteopath Susan Bunce

7 easy steps to a better back- beating back pain 

Step 1- Move more

This is as simple as it sounds. At any opportunity move more and sit less. Change position and fidget too.

Step 2- Do little and often

Plan your tasks, take breaks and do a mixture of chores instead of sticking to one.

Step 3- Do not carry or lift more than you need to.

Keep the contents of handbags, shopping bags etc to a minimum and travel light. Fill watering cans to half and not full capacity. Do more lighter loads, rather than less full loads and lift well.

Step 4- Know your limits

If you know you are able to do an hours gardening without pain, but 2 hours is asking for trouble, then listen to your body. As per step 2, listen to your body and plan your activities. Also know your limits when it comes to time spent at the desk, lifting loads, picking up grandchildren etc.

Step 5- Learn to say no and ask for help

Don’t be too shy in saying no. Most of us tend to be in the Yes brigade, but saying no is sometimes no bad thing. Ask for help to lift or carry items or to do daily tasks. You never know, you may be surprised by who comes to assist you.

Step 6- keep an eye on your weight

Maintaining a healthy weight will not only lessen strain on your joints and muscles, but on your heart and lungs too. Simple measures like lessening portions, cutting down on snacks and processed foods can make all the difference.

Step 7- Maintain hydration

Keep your water content up. Over 60% of our body is made up of water, so keep this level topped up. Avoiding caffeine can also help.

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