Tips for a Healthy Back

There is a lot you can do to ensure your back remains healthy

During repetitive tasks take frequent breaks or vary your activity

Bend your knees when reaching down or lifting, and carry wieght close to your body not at arms legth – keep your back straight and recruit your tummy muscles to support your spine.

Use a sensible bag, crrying heavy bags on one shoulder is a no-no. Call your local Fulham Osteopath to find out more about the ‘Healthy Back Bag’

Manage your weight – increased weight will put added strain on your spine and joints. Good nutrition will support the health of your body

Invest in a good quality and supportive matress and pillow

Do your best to ensure your workplace is ergonomically friendly. Avoid slumping and take long deep breaths using your diaphragm

Give up smoking! Smoking has a dehydrating affect on your discs

Consider your footwear – MBT physiological footwear will decrease strain on your back. Call us for a free expert fitting and training session. £5 off osteopathy treatment with every purchase of MBT!

Have regular osteopathic maintenance treatments to help keep your body functioning well. Make an appointment with Fulham osteopath London today!

Pelvic floor exercises are particularly important during your pregnancy and after the birth of your baby regardless of the type of delivery you have had. Initially exercising them may reduce dicomfort and swelling. In the longer term, toning up the muscles may prevent stress incontinence (leaking of urine when coughing, sneezing and laughing). It can also help safeguard against prolapse and may improve your sex life.

Imagine you are trying to stop yourself passing wind and at the same time trying to stop your flow of urine.

You do the exercise by squeezing and lifting the muscles, closing and drawing up the front and back passages. There are two types of exercises, slow and fast.

Slow Contractions

“Sqeeze and lift” – hold for as long as you can, but no longer than 10 seconds.

Release slowly and rest for at least 4 seconds between each “squeeze and lift”

Repeat 5-10 times, 3-5 times a day.

Fast Contractions

Follow the slow contactions with up to 10 quick powerful contractions. This will help your muscles react quickly when you laugh, cough, sneeze or exercise.

Looking after your pelvic floor muscles are essential throughout your life. Pelvic floor muscles can become weakened and damaged in many ways through childbirth, age or just loss of tone when we don’t exercise enough. Many of us already know how important it is to do pelvic floor exercises but not many of us have been shown how to do them correctly. Core wellnesss is a FREE program designed by Kari Bo support your health and wellbeing. Visit www.corewellness.co.uk and sign up today to receive your FREE Pelvicore Technique DVD!