avoiding a bad back

Back pain is extremely common and can be caused by many daily activities that may be as simple as sitting in the same position for hours or carrying shopping bags. The good news is that avoiding a bad back and protecting your spine can be equally as simple with these important steps, brought to you by CareMalta – leading provider of care for the elderly in Malta.


1. Maintain Proper Posture

Slouching over computers and mobile phones damages the back. Work stations should be ergonomic, and long periods in front of the computer should be broken with stretching exercises. If you practise good posture, you will maintain the natural curves of your back and help keep it strong.


2. Exercise

Muscles are meant to move, so if you aren’t in good shape, you’re more likely to hurt your back and feel pain when you do even the simplest of movements, such as bending down to pick something up. Moreover, exercise helps keep joints fluid, helps keep weight down so there’s no added strain put on your back. Pilates exercises have been widely recommended to decrease back pain by strengthening core support for the back and providing gentle stretches for tight back muscles.


3. Sleep Sideways

The best position for sleeping is on your side, particularly on the right side, as sleeping on the left can cause stress on your vital organs such as the liver. Sleeping on your stomach, on the other hand, puts stress on the back.


4. Quit Smoking

A link has been found between smoking and persistent back pain, especially in the lower back. Research shows that smokers are three times more likely to develop chronic back pain than non-smokers as it affects brain circuitry. Giving up smoking is key to avoiding a bad back.


Significantly reducing the risk of back pain and thereby avoiding a bad back requires simple lifestyle changes. CareMalta encourages people of all ages to take preventative measures in order to have a strong core and a healthy back in their elder years. We offer professional, dedicated care in nine retirement homes in Malta, so whether you choose to come for a short or longer stay, we strive to deliver our very best to our residents.

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