It is estimated that 4 out of 5 people experience some form of back pain - here are some tips on how you can help keep your back healthy and happy.

1. TIPS FOR PREVENTING BACK
PAIN
Easy tweaks for home and work that can help
keep your back healthy and happy

2. STAY PHYSICALLY ACTIVE
Getting at least 20-30 minutes of moderate physical exercise
at least 3-4 times a week will go a long way toward keeping
your back healthy and strong, as well as improving your
overall health and mental wellbeing, including reducing
stress.
TIPS:
- Try to find an activity you enjoy so you’ll be more likely to
keep it up – consider jogging, cycling, swimming, yoga,
tennis, or anything else that appeals
- Exercise doesn’t have to be done in a gym, or involve lots
of sweat – try working bits of activity into your day by
walking more or doing some gardening or housework

3. STRETCH AND MOVE REGULARLY
Whether sitting or standing, staying immobile in one position for
too long can have a negative effect on your back’s health. Shift
your position regularly (at least every 30 minutes) and do some
simple stretches to help maintain flexibility in your spine.
For instance:
- Lateral neck rotation – look to one side and then the other,
holding for 3 seconds on each side (repeat 10 times)
- Shoulder shrugs – raise and lower your shoulders (repeat 10
times)
- Forward bend – slowly drop forward so your head and arms
are hanging down, then slowly roll up through the spine
- Leg lifts – while seated, straighten each leg in front of you and
flex the foot, holding for a few seconds before releasing

4. WATCH YOUR POSTURE
Especially if you sit a desk or computer all day, it is important not
only to get up and move and stretch regularly, but to make sure your
posture is not putting undue pressure on your back.
TIPS:
- Try to sit as straight as possible at your desk, with your buttocks
against the back of your chair
- Don’t hunch over or lean forward toward the desk for extended
periods of time
- Centre your weight on your hips – don’t tilt to one side
- Take regular breaks to move and stretch – walk across the office
to speak to a colleague rather than emailing, or go and make a
cup of tea

5. CONSIDER AN ERGONOMICAL ASSESSMENT
Your employer or HR department may be able to arrange for your
workspace to be assessed ergonomically. This can help prevent the
positioning of your desk, chair and computer from contributing to
back pain.
TIPS:
- Your chair should be high enough that your feet can rest flat on
the floor, with your thighs horizontal or sloping slightly
downward
- The surface of your desk should be positioned just below the
height of your elbows when seated so that you can comfortably
rest your arms on it when your elbows are bent at 90 degrees
- Your chair should support your back, especially your lower back,
without pinching or digging in

6. DON’T FORGET YOUR COMPUTER
Your computer should also be positioned so that you can use it
comfortably; otherwise you risk repetitive stress injuries,
including back pain.
TIPS:
- Adjust the height of your computer monitor so that the top of
the screen is positioned at eye level and about an arm’s
length away from you
- Make sure that you can easily reach your keyboard and
mouse without twisting your arms and body – you should be
able to type with your wrists straight and your elbows at a
90-degree angle
- Consider attaching your laptop to an external monitor,
keyboard and/or mouse if using it for extended periods

7. MANAGE YOUR STRESS LEVELS
Stress makes our muscles tense, which over a long period can
contribute to back pain. It also tends to make us forget about taking
breaks, moving and stretching. Try to keep your stress levels in check
over extended periods of time. This can involve activities such as:
- Scheduling regular breaks
- Preserving a good work-life balance
- Not working overly long hours
- Breaking up repetitive tasks
- Exercising regularly and getting enough sleep
- Trying relaxation activities such as yoga, meditation, or massage
- Getting any health concerns seen to promptly, or taking out
individual health insurance to cover any treatments that may be
necessary

8. LEARN TO LIFT CORRECTLY
If your work or lifestyle involves lots of repetitive lifting, or you
have to lift an object that is heavy or awkwardly shaped, with
the weight unbalanced, it is important to take steps to protect
your back.
TIPS:
- If possible, use manual handling aids (such as a cart or lift) or
ask someone to help you
- Bend from the knees, not the back – try to keep your back
straight but relaxed
- Stand on a stable surface while lifting, and keep the object’s
weight close to your body
- If lifting is part of your job, request that your employer or HR
department arrange manual handling training to learn proper
technique

9. FURTHER TIPS
A common cause of back pain amongst women in particular is
carrying a heavy handbag always on one shoulder – this easily
unbalances the body and can create strain. Consider using an
ergonometric rucksack to more evenly distribute the load.
You can also use a cushion or rolled towel to support your lower back
while sitting, or between your knees while lying on your side.
Exercises such as Pilates or moves performed on a Swiss exercise ball
help to strengthen the core muscles that support your back.
If you have to perform a repetitive motion for extended periods of time
(for example, bending forward), make sure you counter this both
before and after by stretching your body in the opposite movement (for
example, gently arching the spine backwards).
Visit www.backcare.org.uk for more info.