Back pain is a common problem that affects most people at some point, but new research shows that it starts earlier for women.
The British Chiropractic Association says that from the age of 28 we're likely to see neck and back pain make an appearance.
The finds revealed that more than a fifth of women who struggle do so daily, and 24% of them have done so for a decade. Men, however, don't see the appearance of back pain until their 32.
BCA chiropractor Rishi Loatey says that he regularly sees women who seem to think that back pain is normal to have, but this really isn't the case. And we should be looking to treat all types of back pain to ensure it doesn't become something that is long-term.
He explains that taking measures to protect your back health is something that not enough of us are doing. Things, like sitting down for too long or being hunched over your mobile or laptop, can have a huge impact on your back and neck pain, and just a few changes to your everyday routines could make a big difference to your health.
Just making a few small changes and adding in some simple things can really help to prevent back pain, read on below to get some tips.
Table of Contents
How to protect your back health
Don’t lift with your back
It's important that you lift and carry heavy loads with the right technique in place, bending at the knees is vital and try not to twist either.
Change your bag
You've probably felt this when you've been carrying around your handbag all day, it can have a huge strain on your back and neck. Try to carry a smaller bag, so you only carry what you need. Also, invest in a backpack, that way you'll distribute the weight better across your body.
Break tasks up
Whether you're doing housework, DIY around the house, or even just reading a book, try to break it up with regular breaks. You can increase the tension in your lower back if you stay in the same position for too long.
Constantly remind yourself not to slouch
Be more mindful when you're sitting because when you slouch you run the risk of back and neck pain. You want to make sure your hips are higher than your knees, your bum touches seat back, and your shoulder blades are on the back too.
Warm up
When you workout it's vital that you warm up your muscles before you put them through exercise, this will help to prevent strains and injuries. A cool down will also help with to stretch out the muscles too.
Improve posture
Exercises done in yoga and pilates can help to train the core and improve your posture over time, this in turn can help to ease back pain.