Looking after your back is essential for overall health and mobility. Back pain is by far one of the most popular complaints that I see in my treatment room.

Here are some tips to help protect and maintain a healthy back:

1. Practice Good Posture

Sit and stand with your back straight, shoulders relaxed, and chin level.

Use ergonomic furniture, like an adjustable chair or desk, to support natural spinal alignment.

2. Strengthen Core Muscles

Engage in exercises that strengthen your core, such as planks, bridges, and Pilates. A strong core supports your lower back.

3. Maintain a Healthy Weight

Excess weight, especially around the abdomen, can strain your spine.

4. Lift Safely

Bend at the knees, not the waist, when lifting heavy objects.

Hold items close to your body and avoid twisting while lifting.

5. Stay Active

Engage in regular low-impact activities like walking, swimming, or yoga to keep your back muscles flexible and strong.

6. Stretch Regularly

Stretch your back, hamstrings, and hips daily to improve flexibility and reduce tension.

7. Sleep Smart

Sleep on a mattress that supports your spine's natural curve.

Use a pillow that keeps your head aligned with your spine.

8. Avoid Prolonged Sitting

Take breaks to stand, stretch, or walk every 30-60 minutes, especially if you work at a desk.

9. Stay Hydrated and Eat Well

Proper hydration keeps spinal discs healthy.

A balanced diet with calcium and vitamin D supports bone strength.

How Sports Massage can help

Regular therapeutic massages or sports massage therapy can help prevent and manage back issues by improving circulation, relaxing and repairing the muscles, enhancing flexibility in the muscles, reducing stress and correcting posture and muscle imbalances

PLEASE NOTE: THE BACK AND SPINE IS A COMPLEX PART OF THE BODY AND SOME PROBLEMS MAY BE ACUTE AND NOT SOLVED BY SPORTS MASSAGE ALONE. IT IS ALWAYS ADVISABLE TO SEEK ADVICE FROM A MEDICAL PROFESSIONAL IF YOU SUSPECT SOMETHING MORE SERIOUS.