TIPS FOR TAKING CARE OF YOUR BACK

Do not sit too much:

Most of us sit at our desks for far too long, resulting in a stiff back, neck and shoulders. Take 1 minute breaks to stand, walk and stretch for every 30 mins of work.

Poor posture:

Slouching, crossing legs, wearing high-heels etc all add up to cause that back pain. Be mindful of your posture at all times.

Ensure an ergonomic work station (chair, desk, computer etc)

Correct posture: back straight, shoulders back, both feet flat on the ground with knees even or slightly higher than the hips.

Lose weight if you are overweight:

The excess weight you carry puts more strain on your back muscles

Do regular stretching:  (Click "here" to see our 7 step programme)

For improved flexibility

Strengthening exercises:

Strengthen your back muscles for more support

Ensure safe lifting technique:

(1) Stand close to the load with your feet shoulder width apart

(2) Tighten your abdominal muscles

(3) Keep your back straight as you squat down to grasp the object

(4) Keep the load close to your body and use your legs to stand up, lifting the load off the floor

(5) Your back should remain straight throughout the lifting process

(6) Employ the same technique in reverse when putting down the object.

JOBS MOST OFTEN ASSOCIATED WITH BACK PAIN

Back pain can occur under different work conditions and environments.  Certain occupations, however, carry a greater risk than others.  These occupations would include:

•  Heavy manual labour and equipment operating

• Occupations requiring carrying of heavy loads, such as nursing, delivery, home removal etc.

• Office work which involves prolonged periods of sitting at a work station.

TIPS TO MAKE YOUR WORK STATION MORE ERGONOMICALLY FRIENDLY

•  Make sure that your chair is comfortable and can be adjusted.  Both feet should be able to be put flat on the ground with knees even or slightly higher than your hips.

• Choose a desk of the correct height for you.

• Keep your mouse pad next to and at the same level as the keyboard.

• Position your keyboard in front of your monitor, not to one side, so that you do not have to turn to look at your monitor.

• Use foot and wrist rests if you need to. 

• Get your eyes checked to ensure that you do not have to bend forward to look at the monitor.

• Use a telephone headset if you are constantly on the phone.

• Avoid sitting in the same position for prolonged stretches.  

Find an Orthopaedic Surgeon

The article above is meant to provide general information and does not replace a doctor's consultation. 
Please see your doctor for professional advice.