Vital Steps Wellness Program:
Back Care

Taking care of your back is an important preventative activity! Prevention is better than a cure, taking care of your spine will ensure you stay injury-free and active. Walking, running, getting out of bed, picking up an object originates from the spine and if the spine is not in working order, you can be left incapacitated.

Pain in any of two of our 29 vetebrae causes pressure on the nerves of the spinal chord causing immense discomfort. Should you be presently suffering from a herniated disc or prolapsed disc this damage is caused from either picking up a heavy object in an awkward position or over a period time where poor posture or strength imbalances lead to more chronic conditions.

How Does It Affect Me?

Back pain can be very debilitating. Work plays a critical role most times in the start of back pain. It possibly starts with poor seating posture, or that you stretch your neck to view your computer monitor, even driving for long distances can take its toll. Most times, the effects of sitting, standing, or lying in positions that put your spine at risk of injury, are magnified when the muscles that support our spine are not strong enough to cope. The muscles particularly around the lower back and pelvis, provide vital support when lifting, running and moving in general. If these core muscles are not strengthened or coordinated, other muscles within the core take over, leading to further imbalances.

The key is to combine fitness exercises, under supervision of your personal trainer or fitness instructor, with nutrition education and a change of lifestyle habits can dramatically improve your back care.

The first step is to have your Personal Trainer assess your overall well-being. Emphasizing your core abdominal muscles, and include exercises to assist in your rehabilitation. These exercises will slowly implemented until you are comfortable and confident and when you have developed a dedication and control then you can embrace the strengthening phase. Do not attempt to challenge the muscles before you have control would be taking one-step forward two steps back.

Lifestyle changes that can be implemented immediately which will have small individual effects, but a huge collective one when it comes to preventing injury to our back include:

• Sit up straight at work, make sure you can look straight ahead to your computer monitor at eye level
• Get up every half hour from your desk if possible and move around
• Bend your knees when lifting and ensure you are directly in front of the object you are lifting. Bending and twisting at the same time while trying to lift a heavy object is one of the common causes of acute back injuries
• Never ignore any type of back pain. Contact an osteopath, physiotherapist, or speak with a member of Vital Steps

Contact Vital Steps in order to register for one of our group classes, personal training sessions or workshop(s) to find out more.