One of the main questions I’ve been asked recently is how to maintain good back and neck health in Bristol during lockdown and beyond. This has been of paramount importance to many of my patients since the lockdown.
It’s been really encouraging to see patients being able to visit my Henleaze osteopathy clinic in the last few weeks now that I am open. As we start to see a relaxation in the Covid-19 precautions around the city, I’ve been able to treat back and neck injuries as well other conditions in a new, Covid-safe environment.
I wanted to pass on some basic hints and tips to those of you who are working from home or might still be forced to remain indoors, perhaps due to shielding requirements, or because they might be exhibiting Covid-19 symptoms themselves, and need advice to maintain better back and neck health during the pandemic.
So, in no particular order, here are my top tips on keeping your back and neck in the best possible shape as Covid-19 changes our local landscape:
Get active and maintain activity levels:
Back and neck joints need movement to stay healthy, and without regular activity, the spine can lose mobility, making it more vulnerable to strain or injuries.
Walking, running, cycling, yoga, and pilates are a few great examples of easily-accessible movement activities that can be sustained during lockdown and beyond.
Pick up posture:
For most of us, improving how we stand and sit is critical in maintaining back and neck health.
Ensuring the natural spinal curves are well maintained, by not slouching or slumping when sitting, and by standing tall, can go a long way to improving overall back and neck health.
Good posture is dependent on good core stability. Yoga, pilates and the Alexander Technique are a few disciplines to consider that could improve posture and core strength.
Sit less, stand more:
Sitting for long periods of time is detrimental to back and neck health. Why not consider a stand-up desk iwhen working, or if you do sit down to work, please ensure that you take micro breaks (standing up and moving for 60 seconds every 20 minutes).
When you’re sitting, also carefully consider your spinal position and overall ergonomics of your work station. This will ensure better back and neck health beyond lockdown.
Improve core stability:
The term ‘core stability’ refers to the ability of the deep postural muscles of the spine and abdomen to control body(trunk) movements, and maintain stability of the trunk and limb areas. This is vital in protecting the spine from strain or injury.
Disciplines such as Tai Chi, pilates, yoga, and body balancing classes are all useful disciplines for building core stability and helping preventing back and neck issues over time.
Hydrate:
Good hydration is the key for all body health. The joints, ligaments and muscles of the back and neck are no exception. A poorly-hydrated body is more vulnerable to injuries, and especially the hard-working joints and muscles of the spine.
Depending on an individual’s size and activity levels, it’s advisable to drink water steadily throughout the day, and to intake between 2-4 litres per day.
Preventative manual treatment:
Utilising osteopathic preventative treatments can be a great way of improving and maintaining back and neck health during lockdown and beyond.
As a leading and experienced Bristol osteopath, I’m available for face-to-face appointments covering Henleaze, Clifton, Cotham, Westbury Park and Redland.
Please note – the picture above was taken in-clinic before the introduction of PPE. Please visit here to find out how my Bristol osteopathy clinic has been made Covid-safe, in line with official guidelines.
For those who are shielding or self-isolating, I offer a remote online osteopathic consultation service. Access it here.
I have a number of osteopathic services available to patients in Bristol, and there are specific groups that I assist, including desk-based office workers, sporty people and the elderly – please visit here to find out more.
To find out more about the full range of osteopathic treatments that I provide across BS6 in general, please visit here.