Tip of the month

HOW TO HELP PREVENT BACK PAIN

Exercise regularly and keep your back muscles strong. Activities such as Tai Chi, yoga, or any weight-bearing exercise that challenges your balance are excellent for keeping the muscles in your back strong and healthy.

Eat a healthy diet and avoid being overweight. Extra bodyweight can put unnecessary strain on your back, so it’s important to maintain a healthy weight. Your back, as with all bones, need calcium and vitamin D every day to stay healthy. These nutrients help prevent osteoporosis, which is responsible for a lot of the bone fractures that lead to back pain

Practice good posture by supporting your back properly and avoiding heavy lifting. If you do lift something heavy, keep your back straight and lift by letting your legs and hips take the weight of the item. Also, avoid slouching on the sofa or over the steering wheel when driving.

How to help prevent a sports injury

 
Avoid bending knees past 90 degrees when doing half-knee bends

Avoid twisting knees by keeping feet as flat as possible during stretches

When jumping, always land with your knees bent

Always warm-up, not just before vigorous activities like running, but also before less vigorous ones such as golf

 
 

Don't overdo it – if you feel pain, stop what you’re doing

Don't bounce when performing warm-up or cool-down exercises

Remember to cool down following vigorous sports

Wear properly fitting shoes that provide shock absorption and stability

Use the softest exercise surface available, and avoid running on hard surfaces like concrete