This is the message from the British Chiropractic Association (BCA) as it started the run up to its annual Chiropractic Awareness Week (April 13th ? 19th, 2009). Having and maintaining a good posture is a major step in preventing back pain. Leading such busy lifestyles, we often find that the basic warning signs of back problems can go unnoticed. Of course, no one is immune from back pain but the British Chiropractic Association is here to help. By following a series of simple guidelines, which can be incorporated, into our everyday lives, you can help to reduce the risk of back pain. According to Dr Jason Gould we are fast becoming a nation of slouch potatoes and poor posture is one of the most common triggers of back pain, along with other normal day to day activities such as housework & DIY, sleeping and using a pc and playing computer games for extended periods of time. It is no surprise that back pain is on the rise, in a consumer survey in 2007; the BCA found that over a third (38%) of the population has been told they have a bad posture but that only a staggering 15% of them were actually trying to do something about it.
To have your posture checked contact us at Chislehurst Chiropractic Clinic 02082951733
Dr Gould makes the following recommendations for maintaining a good posture:
Don’t just sit there. In 2006, the BCA undertook market research that revealed that 32% of the population spend over 10 hours sitting each day. As a nation we clearly like to sit down and resting is good for our bodies but there is almost twice as much pressure on your back when you are sitting incorrectly than there is if you stand up. Regular exercise is important, as the fitter you are the less likely you are to injure yourself. Simple activity such as stretching and shoulder shrugging all helps to keep your back in line. Do not sit for prolonged periods.
Give your posture a sporting chance – any unaccustomed exercise can put you at risk of back pain. You might only play a relaxed low-risk sport once a week but you still need to prepare yourself sufficiently – mentally and physically. Warming up and warming down is essential to ensure that your joints and muscles don’t get a shock. Strong abdominal muscles can help to prevent a potential bad back (however sit ups can aggravate a back problem – please check with your chiropractor before starting any abdominal workouts) .
Our Elite athletes improve their game by using specifically designed exercises which help develop posture, co-ordination, power, speed and endurance. There is always another level of improvement that you can reach.
All Work No Play. In the research carried out in 2006, the BCA found that 59% of the working population sat down all day at work and nearly half refuse to leave their desks; even for lunch! Make the most of scheduled work breaks to stretch your legs, take a walk, do some form of exercise; importantly, make a change from being seated.
Don’t drive yourself around the bend (literally) – On the school run, or picking up the monthly shop the last thing on our minds is the state of our backs while in the driving seat. But there is almost twice as much pressure on your back when you are sitting incorrectly than there is if you stand up. So relax – a relaxed driving position reduces stress on the spine, allow your seat to take your weight, try and make sure you are sitting as far back in the car seat as possible so it can support you fully.
Sit up straight in front of the TV – when you are relaxing in front of the box, the tendency is to “slouch” when sitting. The ideal sitting position is to let the seat take your weight so if possible keep as much of your body in contact with the chair so that your whole body is supported.
Carry with care. Be aware of the potential dangers of putting more strain on one side of the body more than the other. Any bag that sheds equal weight on both shoulders is preferred, so if you can carry items in a rucksack – do it! Adjust the straps of a bag to keep it as close to the back as possible, which ensures weight is evenly distributed across the back.