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5 Ways to Take Care of Your Spine

5 Ways to Take Care of Your Spine

In this blog we discuss five (5) ways to take care of your spine.

There are so many things that can lead to back pain, such as poor core strength, bad posture and tight joints.

Back pain can be debilitating, so if you are experiencing pain, it’s important to seek a professional diagnosis, so you can have a treatment plan tailored to your situation.


5 Ways to Take Care of Your Spine

The below five (5) points are important pieces to the puzzle of spinal pain, and if one of these is missed or overlooked, back issues are likely to linger.

1. Ensure your ergonomic work set-up is adequate

When sitting at work or working from home it is important to have a healthy work set-up (this is a whole topic in itself which you can read more about here!)

This is even more important with many more people working from home over the last year – sometimes in less-than-ideal circumstances.

Aside from good posture, you should still get up and walk around for a few minutes every hour, or try to spend time working at a standing desk to reduce the time you spend sitting.

2. Strengthen and maintain your core

Your abdominal (core) muscles are important in supporting your spine and taking pressure off muscles around your spine that tend to tighten.

These core muscles tend to become a little “lazy” in those who are more sedentary or spend a lot of sitting, meaning they need to be re-activated with simple – but very specific – strengthening exercises.

3. Invest in a firm/supportive mattress and pillow

A firm and supportive mattress and pillow combination will keep your spine in a neutral position for those vital 8 hours per day of sleeping.

A pillow between your knees for side sleepers will go a long way towards keeping your spine in a good position, too.

4. Correct your foot position

Foot position is vital in setting up your entire spinal posture.

Over 30% of the population roll their feet inwards (pronate) [MF1] and although this is completely normal, it does lead to excessive strain on your hips, knees and spine.

This can very simply be corrected by the supply of insoles for shoes or simply advice on what shoes to purchase.

Did you know: We offer on-site podiatry at each of our North West clinics. This means your podiatrist and physio are under one roof and work together to build an effective treatment plan.

5. Manage and treat any pain

While the above four points are looking at the long-term approach to preventing your back pain. When you are actually in pain and need relief though it can be vital to loosen your spinal joints and muscles and get you on the road to recovery. Some ways to do that include:

  • Joint Mobilisations
  • Stretches
  • Massage
  • Heat

Physio For Back Pain

At North West Physiotherapy our qualified health professionals will develop a tailored treatment plan to ensure your recovery from spinal pain is speedy and complete. Contact our friendly team here.

North West Physiotherapy is your one-stop pain relief and healthy living practice in Brisbane. With four clinics across North Brisbane; Everton ParkKeperra, Eatons Hill and Nundah our aim is to provide holistic healthcare solution to suit your specific lifestyle. 

Our services include Physiotherapy, Sports PhysioHydrotherapyPilates, PodiatryDry NeedlingMassageWomens Health, and Seniors Strength and Balance Classes. Please note that services vary across our clinics. 

Appointments available 6am – 7:30pm Monday to Friday, and 8am – 12:30pm on Saturdays. Book online here or call us on 07 3353 4111.