The Health Box Magazine April 2014

INJURY PREVENTION DON’T LET A STIFF BACK STOP YOU STAYING ACTIVE! A s the mornings get darker and colder we tend to stay under the covers that little bit longer … ok a lot longer!. This is only made worse once we try and move and we are struck by that familiar lower back stiffness. Sound familiar? Stay hydrated and eat healthy – this helps our muscles and joints move more freely and reduces inflammation. Practice safe lifting techniques when you are cleaning up around the garden and home. Well you are in good company … 80% of people Don’t forget the core – start your day with 5 are affected by back pain at some time in their minutes stability exercises. No I don’t expect lives. you to hit 100 sit ups before breakfast. Draw in your pelvic floor (like you are trying to stop urinating mid stream). Hold a con5 ways you can improve your back! traction to 25% effort for 10 seconds Get Active during winter – what’s wrong with and repeat 10 – 20 times. walking in the rain? It can be somewhat cleansing! If walking in the rain isn’t for you, try exer- Beat back pain before winter … just think how cising indoors 2-3 times a week for at least 30 much better you will feel once summer minutes. Just remember to stay up tall to ensure comes around again. that you are practicing good posture. Stretch daily – the most important areas to stretch are your lower back into forward, backward, and sideways bending, as well as rotation. Stretching of the gluteal muscles, hip flexors and hamstrings are also important. Expert Author: Clare Singleton Sports Physiotherapist / Director embracesportsmedicine.com.au © 2014 The Health Box Magazine THE HEALTH BOX APRIL 2014

The Health Box Magazine April 2014 | Page 8