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A Message From Lesley

Back Exercises

The reason your spinal health is so important is because it literally impacts your overall health and wellness. Every cell in your body is controlled by your central nervous system, and if your spine is not able to support your central nervous system as it should, then a lot of problems can pop up.

The spinal cord contains nerves that connect  your brain with the rest of your body, allowing you to control your movements. Without a spinal cord, you could not move any part of your body, and your organs could not function.

Being overweight can increase the likelihood of back pain as it puts additional stress on the body’s muscles.

The spine is made of five sections cervical, thoracic, lumbar, sacral and coccyx – going from the nape of the neck to the coccyx.  Also the majority of us are not symmetrical, in other words one side of the body is weaker than the other.



Top 10 tips for a healthy back, including lifting advice, how to sit properly and back-strengthening exercises.

  1. Exercise your back regularly – walking/swimming  (including front and back strokes) and using exercise bikes are all excellent ways to strengthen your back muscles.
  2. Always bend your knees and hips, not your back.
  3. Learn to lift heavy objects using the correct lifting technique.
  4. Carry larger loads in a comfortable rucksack using both shoulder straps, and avoid sling bags.
  5. Maintain a good posture – avoid slumping in your chair, hunching over a desk, or walking with your shoulders hunched.
  6. Try to take a short break from sitting every 30 minutes.
  7. Stop smoking – it’s thought smoking reduces the blood supply to the discs between the vertebrae, and this may lead to these discs degenerating.
  8. Lose any excess weight. Use the BMI calculator on the website to find out if you’re a healthy weight for your height. 
  9. Check that your bed provides the correct support and comfort for your weight and build, not just firmness.
  10. Learn relaxation techniques to help manage stress. Stress is a major cause of back pain.