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OVER 20 TIPS ON HOW TO KEEP YOUR SPINE HEALTHY…

World Spine Day took place on October 16th 2021. To raise awareness of this I put together over twenty tips on how to keep your spine healthy which was posted onto To Better Days website, or you can read it below.

1.Always bend you knees when lifting ‘anything’ and keep your stomach pulled in and hold the item close to you.

2. Avoid excess weight, as this puts a lot of pressure on your spine. Eat a balanced diet that includes anti-inflammatory foods and vitamin D to keep your bones strong.

3. Watch your postures, especially if you sit down a lot. Take regular breaks to walk around and stretch out.

4. Stay as active as possible, walking and swimming are great for people suffering from back pain.

5. Try to keep your feel flat on the floor when you are working at a desk and practice good ergonomics while sitting—and limit total sitting time.

6. Only wear high heels for special occasions as they put a strain on your spine.

7. Pop a cushion or towel behind your back for long car journeys and make sure you stop for regular breaks.

8. If you are moving home then pack smaller boxes instead of larger ones, disassemble furniture to make it lighter and plan to use a cart or dolly if needed.

9. Improving the strength in your back is very important to long term back pain relief. With light exercise, you can loosen any tightness in the muscles and ease any pain you may be struggling with. Start slowly with your exercise, gradually increasing the amount you do each week until it becomes something you want to do rather than a chore.

10. Stay flexible, if you are desk bound, move around every 30 minutes, do not get chained to your desk.

11. Have a deep tissue massage as this can help back pain a great deal but make sure whoever gives it to you is fully qualified.

12. Stay hydrated.

13. For the women, don’t carry your life around in your handbag.

14. For the men, don’t carry too much in your computer bag.

15. Do not smoke, it has been proven that people who smoke are more likely to have lower back pain.

16. Never twist and bend at the same time.

17. When brushing your teeth rinse with a cup of water, don’t bend, it’s a classic position to trigger low back pain.

18. When getting out of bed, lie on your side, raise your head then put your feet on the floor and lift yourself into a sitting position.

19. Ask for help. See if a family member, friend or neighbour might go shopping with you to reach those hard-to-reach items. Ask for help if you are on your own. My husband shops with me every week as most of the time I can’t reach the items and I do need his help.

20. Let your spine really rest while sleeping.

21. Talk to your doctor about over-the-counter medications for controlling pain and inflammation.

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WORLD OSTEOPOROSIS DAY WEDNESDAY 20th OCTOBER…

World Osteoporosis Day is Wednesday 20th October.

What is Osteoporosis? Worldwide, one in three women and one in five men aged 50 years and over will suffer an osteoporotic fracture. Osteoporosis causes bones to become weak and fragile, so that they break easily – even as a result of a minor fall, a bump, a sneeze, or a sudden movement. Fractures caused by osteoporosis can be life-threatening and a major cause of pain and long-term disability.

1 in 3 Women and 1 in 5 Men get Osteoporosis.

Fractures due to osteoporosis have a devastating impact on millions of people worldwide and result in enormous socio-economic costs to society and healthcare systems. Yet, despite effective medical advances to reduce fractures, a minority of men and women receive treatment.

Only 20% of patients with osteoporotic fractures are actually diagnosed or treated for osteoporosis, the underlying disease. In 2010, in Europe alone some 12.3 million people considered to be at a high risk for osteoporotic fractures were left untreated.

THE 5 STEPS TO HEALTHY BONES AND A FRACTURE-FREE FUTURE

1. Exercise regularly – keep your bones and muscles moving. Weight-bearing, muscle-strengthening and balance-training exercises are best.

2. Ensure your diet is rich in bone-healthy nutrients. Calcium, vitamin D and protein are the most important for bone health. Safe exposure to sunshine will help you get enough vitamin D.

3. Avoid negative lifestyle habits. Maintain a healthy body weight, avoid smoking and excessive drinking.

4. Find out whether you have risk factors. Bring these to your doctor’s attention, especially if you’ve had a previous fracture, have a family history of osteoporosis, or take specific medications that affect bone health

5. Get tested and treated if needed. If you’re at high risk you will likely need medication and lifestyle changes to help protect yourself against fractures.

To find out more about Osteoporosis and prevention check out the World Osteoporosis Day website.

Source: World Osteoporosis Day