3 Key factors to help Prevent Low Back Arthritis
Concerned about getting Arthritis in Low Back?
If we think of our spines as we get older, some of us think about hunched backs and arthritis. In this blog we go through 3 key factors to help prevent low back back arthritis. Getting older doesn’t mean you should expect arthritis in your low back or anywhere.
Here are 3 Key factors to help Prevent Low Back Arthritis
1. Stretch regularly
There are many benefits to stretching our spines, here are a few:
- Helps enhance and maintain range of motion
- Improves mobility and flexibility
- Prevents injury, especially warming up before and after exercise
2. Regular exercise
Exercising each and every day should be a normal part of our day. It is a physical requirement for good health, just as getting adequate nutrition into our diet.
Lack of physical activity actually increases your risk of arthritis. When you don’t move your body regularly you actually stiffen your joints and weaken your supporting muscles. Here are a few key points to keep in mind:
- Regular exercise should focus on strengthening, flexibility and cardiovascular exercise
- Low impact exercises are great, such as Pilates, Yoga, swimming
- Aim to do strength workouts 1-2 times per week
- Cardiovascular exercise, such as walking, swimming, biking, rowing and running, is very important. Aim to do 3-4 sessions per week. You don’t have to run to get cardiovascular exercise.
- Important to incorporate movement into your daily routine. Make a note of moving regularly if you work at a desk, take the stairs, park further away from your destination so you have to walk.
3. Maintain a healthy weight
Carrying around extra body weight is not healthy on a physiological level as well as on a physical level. Excess weight puts more stress and pressure on weight bearing joints. Keeping a healthy weight improves your ability to move, to help prevent low back arthritis
But my mother had arthritis!
You might be reading this and thinking I do all this but still have arthritis….
Arthritis can occur if you have had previous accidents or injuries that may potentially predispose you to wearing in your joints. There can be a hereditary link but your lifestyle can have a direct impact on whether you develop arthritis or what degree you have it.
The main take home message from today is that if you are living a healthy lifestyle of exercising/moving your body daily, stretching regularly and maintaining a healthy body weight then you are doing all the right things to prevent or halter the progression of arthritis in your spine.