03/24/2026
Great read about ways to be proBACKtive!
At One 1 Degree Performance & Longevity, we have so many modalities to help as well! Stop in today for a tour or to learn about what we offer!
Health with the Hamels
Be proBACKtive
By Clara and Justin Hamel
The Source Newspaper
The uncomfortable twinge that just won’t go away, the slight ache whenever you move just so or the nagging stiffness that sneaks in after a rough night of sleep—all can quickly make us acutely aware of the importance of back health. After all, our backs do a lot to support us. From sitting at our desks to lifting our babies, even simple things become difficult when our backs are not up to the task. Thankfully, being mindful of small ways to support the back can mean your back … well, has your back.
To begin, we spend around a third of our lives in bed, so it is no big surprise that a supportive mattress can be a game changer for relieving back pain. A supportive mattress helps keep the spine properly aligned, distributes body weight evenly and reduces pressure on pain prone areas like the lower back, shoulders and hips. When your mattress provides this level of support, it moves you that much closer to deeper rest and the possibility to wake feeling rested and ready to tackle the day.
Next, it makes sense to focus on another place where we spend a disproportionate amount of time: work. Whether you work from home, at an office, on the road or in a more physically active environment, creating supportive habits for your back can make a positive difference in how you feel and move throughout the day. If proper posture and support are ignored, long periods of sitting, repetitive movements or heavy lifting can place strain on the spine. Thankfully, small steps like using a supportive chair, switching to a sit to stand desk, stretching or taking short walks regularly, and being mindful of how you lift and carry (remember to tighten those abs and glutes and use those legs) can help reduce unnecessary stress on your back.
Also, consider lightening your load. Whether it is carrying a purse equivalent to a cavernous warehouse or consistently sitting on that little wallet, what we carry with us can create unnecessary burden on our back and shoulders. Lightening your load can make a surprising difference. Remove unnecessary items and consider a smaller bag. Or if you carry a wallet, be sure you remove it when you sit. A bulky wallet can tilt your pelvis slightly, which can contribute to lower back strain over time. It doesn’t take much to ensure you are relieving unnecessary pressure on the spine.
Finally, shoes—from bulky work boots to designer stilettos, what we choose to adorn our tootsies matters. When we are standing, walking or running, our shoes provide the foundation for our bodies, and ensuring that this foundation offers proper support can go a long way toward promoting back health. A supportive foundation helps distribute your weight evenly and keeps your posture aligned from the ground up, which can reduce unnecessary strain on your back and improve overall comfort throughout the day.
This is by no means a comprehensive list, but a better mattress, a more ergonomic workspace, a lighter bag, supportive shoes, and a few extra walk and stretch breaks can go a long way to prevent and heal back pain. Above all, remember to treat your spine well … after all, you only get one.
** Dr. Justin Hamel and Clara Hamel have a combined over 30 years of experience in health fields. Reach them at 1° Performance & Longevity, located at 46 N. Central Park Plz., Suite 101, in Jacksonville, on Facebook or by phone at 217-243-6358.
