Pro Performance

The most common injury that I see on a regular basis are back injuries. Back injuries and pain can be avoided by following these top 6 tips for a pain free and strong and healthy back.

• Stay Flexible – lack of mobility is the most common cause of back pain. If you work in a sedentary job, get up every 20 – 30 minutes and stretch out for a few seconds or grab a drink of water to loosen up. See a qualified fitness or yoga instructor for some safe stretching routines.

• Stay Strong-  Go swimming or try rowing or get an exercise rountine at your local gym to strengthen and tone those back muscles. Don’t forget to work your abdominal muscles as well as they provide support for the back.

• Watch your Weight – Putting on a lot of (fat) weight over a short period of time can place stress on the body by tilting the pelvis forwards and overloading the spine.

• Have a deep tissue massage. Tight muscles eventually lead into a state of fibrosis and scar tissue which cause knots in the muscle. When this happens the muscles are dysfunctional and immobile which then creates back pain. Deep tissue vs a lighter aromatherapy or spa massage will bring much better results.

• Stay Hydrated- The discs in your spine are fluid filled and provide protection between your spinal vertebrae. When properly hydrated you will find less back discomfort.

• Watch your posture and bend your knees. – Some of the biggest problems of back pain are because of a slouched posture and not bending your knees when picking up items. Bend first, then rotate after, and make sure you stand close to the load you are lifting.

Follow these 6 healthy back tips and you’ll have a much stronger and pain free back!!