Quick and easy tips for a healthy back

Exercise, especially low impact. For example; Swimming, speed walking or bike riding just thirty minutes a day can increase flexibility and muscle strength. Yoga can also help stretch and strengthen muscles and improve posture. We recommend you ask your specialist for low-impact exercises appropriate for your age which are designed to strengthen the lower back and abdominal muscles.

Simply stretching before exercise or other strenuous physical activity.

When standing or sitting make an effort not to slouch. Your back supports weight most easily when curvature is reduced so when standing, keep your weight balanced on your feet. Try using a sitting support at home, work or in the car.

Work surfaces need to be at a comfortable height for you.

Lumbar support in chairs and proper position and height for the task are very important. Switch sitting positions often and regularly walk around your home or office. Lumbar supports are a popular product for people who suffer with back pain.

Wear comfortable, low-heeled shoes.

Sleep on your side to reduce any curve in your spine. Memory Foam pillows and mattresses are particularly good for sleeping with back pain.

Don’t try to lift objects too heavy for you. Lift with your knees, pull in your stomach muscles, and keep your head down and in line with your straight back. Keep the object close to your body. Do not twist when lifting.

Maintain proper nutrition and diet to reduce and prevent excessive weight, especially weight around the waistline that taxes lower back muscles. A diet with sufficient daily intake of calcium, phosphorus, and vitamin D helps to promote new bone growth.

If you smoke, quit. Smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate.

Short -Term Relief

Heat therapy is useful for back spasms or other conditions. A meta-analysis of studies by the Cochrane Collaboration concluded that heat therapy can reduce symptoms of acute and sub-acute low-back pain. Some patients find that moist heat works best (e.g. a hot bath or whirlpool) or continuous low-level heat (e.g. a heat wrap that stays warm for 4 to 6 hours).

Cold compression therapy (e.g. ice or cold pack application) may be effective at relieving back pain in some cases.

Acupressure or pressure point massage may be more beneficial than classic (Swedish) massage.

To find more information please choose to go to the folowing pages:

Choosing a car   Login 

Tips on how to avoid/ reduce back pain in the car  Best products currently available on the market

What to consider when choosing a car   Professional Drivers