Tips to look after your back

Back pain is really common. Way too common. A constant tightness and soreness may be common, but it is not “normal”. And taking anti-inflammatories daily is not the answer.

What do we do?


Seems so simple but stretching is awesome! We do lots of varied stretching, focusing on hamstrings, quadriceps, hip flexors, spine, neck and shoulders. By stretching the muscles, you are lengthening the releasing the muscles spindles in the muscle, reducing the tightness that you feel. Such an easy way to look after your back!

So simple. So awesome!

 Bust a move!

Well, you maybe don’t need to get this excited….! Just don’t sit all day! We were not born to sit all day but our world takes us there.

For every 30 minutes that you sit, move for 30 seconds.


Set a timer on your phone. Keep it simple and achievable.

Drink water 

Sometimes, 2 liters of water a day can feel like a lot of water. Let say it this way, dehydration causes a multitude of symptoms and none of them are positive. Your muscle cells need water to function well. Dehydrate them and they are not going to thank you.

If your struggling with your water intake, pop some sliced up fruit in your water. Try kiwi fruit or orange or lemon. You now have healthy flavoured water.

 Foam Roller/ Rolled up towel

A very common way to look after your back is with a foam roller. When you get home or a minute to yourself… lay on a foam roller or a rolled up towel from top to tail.

It feels amazing.

Lay there and breath, taking a moment to have some quiet. You will feel all the muscles in your back relax. Amaze-balls.

 Good shoes

Now, how can your back be grateful with poor footwear? Another really simple rule of thumb. Wear good shoes and support your posture= another key way to look after your back. Your whole body will be forever grateful for it 🙂

Good ergonomics

Slouching and poor posture are one of the main things we see with desk postures. Good ergonomics is essential. We have some fantastic services and products available to us to provide a good workstation for us and our backs. If you sit at a desk for a good part of the day, make it back friendly! Put it this way, if you sit at your desk for 8 hours… that is

sitting at your desk for 1/3 of your day.

Poor posture for 1/3 of your day….. Your back will have to let you know that it isn’t happy. Cue back pain.

Strengthen your “core” 

It is no secret that strengthening the muscles of your core can reduce back pain. The likes of clinical pilates and specific exercises for you really tone your areas of weakness and help provide the total stability that the back requires for optimal function. The deal here is everyone is different and can have different biomechanical strain patterns present. So exercises can be different from one person to the next. Best to chat to us about this and we can formulate the perfect strengthening plan for you 🙂

Get a treatment 

Manual therapy. Whether that be osteo to massage to myotherapy, getting in there, mobilizing the joints and loosening up the muscles feels good! Then you can maintain your happy back with all of our suggestions.

Here @ Total Balance, our aim is to get your feeling better. Getting a manual therapy treatment every week is NOT the answer. We like to enable and empower you to understand your body and learn how to harness it and make it feel awesome! Manual therapy can be one aspect of this but it is not the only aspect.

Do you have any questions on how to look after your back? Give us a buzz or book online. We can tailor a specific rehabiltation program, just for you.

This blog post is an educational tool only.  It is not a replacement for medical advice from a registered and qualified doctor or health professional.

Phone: (03) 9773 8085

Looking to Make an Appointment or Shop Online?

Booking Online is the most convenient way to lock in the clinician & time you want. We also have an Online Store with an amazing range of Osteo & Naturopathy Products.