With the start of a new year, comes the desire to make improvements to ourselves and to our lives. We set goals that we’d like to achieve over the next 12 months. Most resolutions revolve around improving our health, and with 30-40% of the South African population suffering with back pain, ‘reduce my back or joint pain’ often gets added to the list of goals they’d like to achieve every year

Reduce back pain with small changes

,It can feel like a daunting task to overcome or improve the back, neck, and joint pain that you’ve been living with for months or even years. We get used to living in pain and it becomes our ‘new normal’. Changing this mind set and knowing where to get help can be the hardest part.

The good news is that it’s never too late to take the necessary steps to reduce pain in your back, neck, or joints. Whether this was on your resolutions’ list or not, you’ve come to the right place to learn about various changes that you can make to your lifestyle to help improve your quality of life and pain levels.

  • Regular Exercise

Most people find making time to exercise difficult in the best of times, and with Covid-19, lockdowns, and working from home, it’s been made even harder to get our bodies moving.

You don’t need to start with running a marathon, just short but regular strolls of 10-15mins will strengthen the limbs and core, burn away excess body fat, and increase flexibility and stamina – all contributing factors to relief of pain. Other activities that will work well include: jogging, stretching, and swimming. 

  • Re-evaluate your Diet

Having a healthy diet is not the same as being on a diet. Eating healthily needs to be a lifestyle choice that you do consistently. A balanced and nutritious diet is a primary and essential factor to healthy living. Consuming foods rich in vitamins and minerals, as well as healthy carbs, fats, and proteins will give relief from pain by strengthen and nourishing our muscles, bones, and brains. It will also enhance blood flow, boost the immune system, and give our bodies the fuel it needs to heal faster. 

  • Avoid Bad Posture:

Your body posture plays a significant role in avoiding and overcoming back and neck pain. Not keeping a tight core and straight back/neck while sitting, standing, walking, or lifting can lead to pain or damage of the spine from the base of your skull though to your coccyx (tail-bone) and surrounding muscles. Good posture keeps your spine and vertebrae correctly aligned. If you are unsure of how to correct your posture, you should consult a medical professional.

  • DBC Back and Neck Treatment

The Document-Based (DBC) program is leading the charge in functional rehabilitation. It has a proven track record and has assisted many South Africans in taking their health into their own hands. Research shows noticeable results within the first 3 sessions.

Consisting of a 12-week program with various customized treatments on specialized machines, this is an affordable alternative covered by a vast selection of medical aids. You can find out more on achieving your goal of decreasing back and neck pain through The Back Clinic at https://dbcsa/co.za/.

Contact us on 063 097 5603 or email info@thebackclinic.co.za


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