Back up, chest out, it’s World Spine Day this Saturday 16 October and it’s time to get serious about our spinal health.
Did you know that around 4 million people or 1 in 6 Australians have back problems?
A study completed by Monash University, found that low back pain is the leading cause of disability globally – with more than 540 million people being affected at any given time. The Australian Institute of Health and Welfare (AIHW) reports that back pain is still the leading cause of non-fatal disease burden. 25% of the Australian population is suffering from some form of ongoing chronic or acute low back pain. Not to mention, it is estimated that Australians spend a whopping 4.8 billion a year on the management of low back pain! That’s a lot of empty pockets and unhappy spines.
It’s time to start putting our spinal health first and there’s no better time to do this than this Saturday 16 October, by getting ‘Back2Back’.
Back2Back is this year’s World Spine Day theme, and it underpins our need to reset and refocus on highlighting the ways in which you can look after your spine, by staying mobile, avoiding physical inactivity, and not overloading your spine.
Spinal pain and disability are a huge part of the global burden of disease and there are still many communities who lack access to any quality spine care and rehabilitation. This can sadly cause chronic pain (that goes left untreated) and permanent deformity.
This World Spine Day we encourage you to take on healthy habits through applying these three easy steps: straighten up, just start walking and find a chiro!
Straighten Up
Develop a daily habit of engaging your spine through completing some gentle stretching. Stretching helps to strengthen your back and core muscles, which not only assists in healing acute back pain, but also in repeating it or getting it in the first place!
Stretching is a valuable tool in the toolbox of treating back problems. Weak backs and abdominal muscles can cause or worsen low back pain, as can less flexible muscles and connective tissues, which can restrict joint mobility. So, a basic stretching regime targeting your back, abdominal and buttock muscles is key. But remember, stretch regularly without bouncing – as that can cause tissue injury.
If you aren’t used to stretching, keep it simple. Start easy and hold a stretch for a short period of time and gradually build up to 30 second stretches over time. You can also download the ACA’s Straighten Up app to complete some great stretching routines, all at the tip of your fingers on your phone!
Just Start Walking
Walking for 30 minutes a day is a great way to improve your health and wellbeing. Not to mention, increase your cardiovascular fitness, strengthen bones, and reduce body fat, as well as mitigate the chances of developing osteoporosis over time. Most importantly, walking is great for your spine! Walking increases the stability of the spine and conditions the muscles to keep the body in an upright position. Walking basically nourishes the spinal structures by facilitating strong circulation, pumping nutrients into soft tissues, as well as draining harmful toxins. Not to mention, walking can be done at any time of the day and at your pace! It’s a win for you and a win for your back.
Make your spinal health a priority by going outside and doing some brisk walking. Want more fun? Download our Just Start Walking app to compete with family and friends!
Find a Chiro
Seeing a chiropractor is one of the best things you can do not just for your spine, but for your overall health as well. Whether you are a new or existing chiropractic patient, if you’re eager to try and maintain your spinal health before it becomes a problem, then join the 300,000 Australians who visit a chiropractor each week.
Implementing positive spinal health habits including practising good posture and exercising regularly are important factors in maintaining your spinal health and preventing back pain. So visiting an ACA chiropractor can help ensure that these practices are supported.
Chiropractors can offer advice and assistance to help you make appropriate lifestyle choices and reduce the risk of spinal health issues arising in the first place.
Find out more about chiropractic here or to find your local ACA chiropractor, visit findachiro.org.au
So, this Saturday, it’s time to get back2back and get your spinal health back on track! Effective management and prevention is key and on this World Spine Day we encourage you to take the above steps to get your spine in tip top shape. Visit worldspineday.org.au for ways to get back2back this world spine day.
References:
- Australian Institute of Health and Welfare 2021, accessed 8 October 2021;
- Better Health Channel, Victoria State Government, Walking for Good Health, accessed 11 October 2021;
- Health Harvard, Stretching and strengthening are key to healing and preventing back pain, 30 January 2014, accessed 11 October 2021;
- University, Global burden of low back pain – a consequence of medical negligence and misinformation, 22 March 2018, accessed 8 October 2021;
- Spinal Cure Australia, accessed 8 October 2021;
- Spine Health, Exercise Walking for Better Back Health, Ted Forcum & Thomas Hyde, Published 5 October 2005, accessed 11 October 2021;
- Mc Gowan Medical Centers, 10 unexpected benefits of chiropractic care, accessed 11 October 2021.
