BASIC BACK CARE FOR DAILY LIFE

Many of the activities we carry out in daily life put a great deal of strain on our backs. Following a few simple principles can help reduce this and keep our backs healthy.

Keep STRAIGHT

- Try to avoid slouching, which over-emphasises the spine’s natural curves and creates areas of tension.

- Bend and lift with a straight back, bending your knees and using your buttock and thigh muscles to do the work.

- Position your body face on to whatever you are doing to avoid working with a twist in your spine. This is especially important if your work involves lifting. NEVER lift and twist your back at the same time – turn your whole body instead.

Keep BALANCED

- Try to use both sides of your body as evenly as possible rather than always relying on the dominant side, for example when digging, sweeping or vacuuming.

- Distribute weights evenly, e.g. carry your shopping in two evenly weighted bags rather than placing it all in one heavy bag.

- Avoid carrying a bag on the same shoulder all the time – swap shoulders regularly or, better still, use a rucksack.

- Try to keep your own weight evenly distributed if you are sitting or standing for any length of time. Many people develop a habit of leaning more on one leg or buttock.

Keep CLOSE

- When lifting, keep the object as close to your own body as possible.

- The laws of leverage show that the further away from you an object is, the greater the strain that will be placed on your back as you lift it.

- If you can’t get your feet close enough, slide the object towards you before lifting. Sit or stand close to your desk or work surface to avoid having to lean to reach your work.

- Having your mouse or keyboard close to your body places less strain on your neck and shoulders than having them at a distance.

Keep RELAXED

- Tension in the limbs, shoulders or jaw can lead to back or neck pain. Try to be aware of any tension developing and keep them relaxed.

- Mental and emotional stress can also cause back pain. Don’t underestimate their effects on your body and try to resolve issues quickly rather than letting them build. Find something that relaxes your mind (e.g. meditation, calming music, walking in the country) and do it regularly.

- Stretch regularly, especially after exercise, to keep your body flexible.

Keep MOVING

- Many back problems are due to general inactivity. If you do a sedentary job it is important to exercise regularly. Try to incorporate more activity into your daily life, e.g. walking rather than taking the car, using the stairs rather then the lift.

- Don’t get stuck in one position for too long. If you work at a desk, get up and walk around frequently. On long car journeys take regular breaks. Avoid spending too long at tasks that put a lot of strain on your back. Take regular breaks or alternate them with less strenuous jobs.