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5 Tips For Looking After Your Back

6th November 2016

6th November 2016

By Shivraj Bassi

Below is an article written especially for us by the very talented Helen Turner, chartered physiotherapist and health & wellness consultant. Back pain is something that a lot of people will have had firsthand experience of. Prevention is so much better than cure so here's Helen's best tips for avoiding it. We hope you enjoy the article and find it useful!

There are many reasons for developing back pain. Manual jobs carrying heavy items with incorrect techniques, or sitting slumped in one position at a desk for long periods. Pregnancy can also lead to many women developing back pain due to the increased stress on the spine during pregnancy. Tight muscles, poor core strength and wear and tear of the spinal discs can all lead to the development of back pain. With that in mind, here are 5 tips to look your back and keep your pain free.

Improve your posture

With a lot of jobs being more sedentary these days it’s important to think about posture when at work. Sitting in a bent position for long periods increases the stress on the spinal discs and makes the back more susceptible to having a disc prolapse (slipped disc). Make sure you change position at least every half hour and speak with someone about the possibility of getting a stand up desk. Maybe try sitting on an exercise ball for an extra core workout!

Strengthen your core

Having good core strength helps to reduce the strain on the lower back. These days most people have weak abdominal muscles. Exercises such as Pilates are great for strengthening the core and spinal stabilisers. Posture will improve with regular practice. Also, abdominal exercises such as planks and side planks are a good way to strengthen the core without putting too much strain on the spine.

Learn to lift heavy items correctly

If work involves lifting or bending, make sure to attend specific manual handling training. Even if it doesn’t involve heavy weight, repetitive bending in the wrong way can wear out the spinal discs and lead to back pain.

Maintain a healthy weight

Carrying extra body weight increases the stress on the spine. It can also compress the spinal discs leading to increased chance of a disc prolapse (a nasty slipped disc). Keeping a healthy weight for your body type will reduce potential wear and tear on the spine.

Stretch!

Muscle tightness can make back pain worse. Tight hamstrings can put unnecessary stress on the lower back or pull the pelvis out of alignment. Make sure to stretch the spine, hamstrings and quads at least two to three times a week. A good physiotherapist can tell you the correct ways to stretch these muscles since good technique is really important! You can read more from Helen at www.helenturnerhealth.com, and you can even spy on what she's up to on Instagram (@helenthealth)!

Need Expert Advice?

Other Insights

This Is How Sleep Helps You Recover From Exercise And Injury
We’ve all been there. You go for a hard workout, pushing yourself as far as you can and … by the end your reward is a new personal best and a series of aching muscles (or worse an injury). In these scenarios, it can feel frustrating. After such an exercise high, the first thing you want to do is to beat your record again and yet you’re now stuck with the muscle pain wondering how long it will take to heal. The fact is that regardless of an individual’s workout experience, sport recovery is fundamental to muscle repair. While there are many ways to speed up the recovery process like taking our Innermost Recover Capsules or slowly rebuilding the muscles through light walks, most of us frequently neglect the most important form of recovery which is adequate sleep. While one-night of low sleep alone won’t impact long-term recovery, figures show that 77% of adults are not sleeping the recommended 8 hours a day and as many as 18% sleep less than 6 hours. As we’ve previously written about the benefits that exercise can have on sleep, we feel its only fair to highlight the importance that sleep has on workout recovery. Why is sleep so important in recovery? As frustrating as it can be, it’s nigh-on impossible to quickly recover from muscle pain and continue to smash those PBs without adequate rest. While getting a good amount of sleep can seem like a small afterthought (perhaps even a luxury) when we have to fit it around our busy lives, a decent night’s rest is where the body is best at recovering the soft and neural tissues after an intense workout. But just why is that? How is it your body heals faster during sleep and what is the science behind it?    Increased Blood flow Interestingly, this occurs during Non-Rem Stage 3 of the sleep cycle in which the body is in the deepest part of sleep. During this stage the body priorities the repairing and regrowth of body tissue, as well as building bone and muscle (sounds like a good exercise-recovery plan to me). While it might seem like it should be the opposite, the faster recovery can largely be attributed to the increased blood flow and therefore greater flow of oxygen and nutrients to the damaged muscles during this sleep stage. Recovery Hormones A well-rested sleep - in line with the internal body clock - also plays a part in the production and regulation of several hormones that stimulate muscle recovery. During the deep stages of Non-REM sleep for instance the pituitary gland aids in the repairing of muscles through the release of growth hormones. Evidence also shows that a well-rested night contributes to improved performance and pain sensitivity as the hormone prolactin – released during this process – regulates muscle inflammation and allows the body to heal itself effectively. Faster reflex times Another perhaps overlooked benefit of sleep on an individual’s recovery are the improvements to cognitive response it can bring during the muscle rehabilitation process. A faster reflex time is a good example of this. In truth, during a light workout after injury the last thing you want to do is put unwanted pressure on a muscle. An improved reflex time allows an individual to react faster and with clearer judgment to any potential hazards and avoiding a recovery setback through injury inflammation. Improved Mental Wellbeing We know we’ve mentioned this before, but a key benefit of exercise is the positive impact it can have on mental wellbeing – thanks to our good endorphin friends serotonin and dopamine. That’s just another reason why recovering from any injury can be a tough challenge; you lose the elation of a phenomenon like runners high and suddenly, your mood can begin to dip. Getting into the routine of a good night’s sleep can actually contribute to improved mental clarity and wellness. This is because the brain’s ability to process positive emotional information is improved during REM - which occurs more frequently from longer sleep. How to get the best possible sleep While it’s true that a deep sleep is really important to recovering from injury, all this means nothing if you’re tossing and turning all night. To this end, there are a few changes surrounding sleep conditions that can vastly improve an individual’s quality of sleep. Sleeping Comfort The idea of comfort being tied to good sleep, who would have guessed? But you’d be surprised how often we take comfort for granted, especially during period of muscle fatigue or after an injury. While the Mayo Clinic recommends sleeping on your side to improve airway clearance, you should try and sleep in a position that best accommodates the muscle injury – the last thing anyone wants to do is to strain the muscle further during a night’s sleep. If you’re not sure on the best position to not further aggravate an injury, consider seeking advise from your doctor or a medical professional. It’s also a good idea to try and invest in a quality mattress that offers healthy pressure relief on injury pain points to better optimise sleep recovery.    Sleeping Environment Often times, the environment with which we sleep in can be just as important as the bed itself in getting a good night’s rest and repairing the muscles. We’d recommend trying to create a restful, cool, and dark environment away from any reminders of day stresses. This does also mean not using your phone before going to bed – something we’ve all definitely been guilty of – as the light from the screen can disrupt the production of the hormone melatonin and disrupt the sleep cycle. If you’re finding that you just can’t get good enough sleep, it can be a good idea to plan a sleep schedule each night based around how much rest you think you can get. This can also be tailored to the injury rehabilitation process to ultimately get the most out of sleep recovery. Essentially it’s about balance. Be kind, plan for the days you know you might have impacted sleep and try to avoid any rehabilitation exercises the next day.        How much sleep should I get? The key question here; how much sleep is the right amount to speed up muscle recovery? While it’s recommended that you should aim for at least 7 to 9 hours per night depending on age, the exact time, speed, and extent of muscle repair varies greatly from person to person. For a more definitive answer, we’d recommend contacting your local physiotherapist – or general practitioner – who can give advice more tailored towards your specific injury and rehabilitation requirements.    At the end of all this, we hope this this will help with any current or future muscle injuries you may have. While it might seem strange, the recovery stage of a workout is arguably as important as an individual’s diet and perhaps even the exercise itself. To this end, it can be a good idea to think of the recovery as another stage of the workout process and sleep as the unexplored treasure that will help you smash the next PB.   Interested to learn more about workout recovery? Wondering on the best ways to fuel your next workout? Perhaps you have some amazing and inspired ideas to share? Don’t hesitate to message us over on our Instagram @liveinnermost.
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