Advice on Avoiding Back Pain for BackCare Awareness Week 2007

80% of people will experience back pain during their lifetime. 15% will have pain lasting longer than 2 weeks.
Back pain has become a 21st century epidemic but there are some simple measures that can help reduce your risk of developing back pain. In my practice the majority of cases of back pain has been caused by one of the factors outlined below.

(1) Work posture
One of the greatest contributors to back pain is posture at work. The common problem is repeatedly twisting to one side to view a computer or use a desk.
The computer must be directly in front of the user, with the top of the screen at eye level. Avoid repeatedly twisting to the same side to see paperwork or use other items. Try to be balanced so that the items you need are equally distributed to either side of your desk.
It is important not to spend long hours at your desk without moving. Aim to get up and move every 20-30 minutes.

(2) Crossed legs
Repeatedly crossing the legs one-way stretches muscles and ligaments through your pelvis and back which leads to one side of your back being more flexible than the other. Try to cross your legs to both sides but ultimately try to avoid crossing your legs altogether. You will find it’s a difficult habit to break!

(3) Lifting
Lifting with your back bent is well known as a cause of back strain. The best alternative is to bend one or both knees to lunge or squat to the floor. Hold the item you are lifting directly in front of you and close to your body to reduce strain.

(4) Wallet/Hand bag
A wallet in your back pocket creates a wedge under one buttock cheek. The effect is to tilt your pelvis which puts a strain through your spine and in the long-term may lead to back pain.
Carrying a handbag on one shoulder results in tense shoulder and back muscles on one side. Long-term results are a difference in shoulder height and one side of the back becomes stronger than the other. Your bag should be as light as possible and either carried on both shoulders or alternated between left and right shoulders.

(5) Bend and Twist
Your back is most vulnerable to injury with a combination of bending and twisting. Lifting with your back bent and twisting to one side will cause minor damage in the back which accumulates to cause back pain. Combined bending and twisting is to be avoided.

(6) Relaxed sitting
Relaxing in the evening may involve being in the same position for a couple of hours.
It is important to avoid always lying on the same side, or sitting with your legs always curled up to the same side, or always leaning on the same arm of the chair.
Variety is important so balance your sitting positions by changing to the opposite side or sitting in a different chair. Sitting with your feet up in front of you can be a good position to relax in.

(7) Getting up from sitting
We get up from sitting many times every day – in the car, mealtimes, on the toilet, at the computer.
Bad technique getting up from sitting will strain the back and gradually the repeated strain will become pain. To avoid strain getting up from a sitting position a squatting action is used.
Both feet need to be placed flat on the floor with the knees over the toes. Put pressure through your feet and use the strength of your legs to enable you to stand up avoiding straining your back.

(8) Exercise
Exercising 30 minutes per day, at least 5 days each week will improve the health of your back and your heart and your general well-being.
Exercise that particularly helps to strengthen your back includes pilates classes, swimming and cycling. Avoid exercise that will put a strain on your back, such as the rowing machine.

These simple adjustments to your lifestyle will significantly reduce your risk of back pain. If you don’t have back pain, now is the time to act to prevent any future problems.

Deborah Smith is an Osteopath and runs Family Osteopath http://www.familyosteopath.co.uk osteopathic clinics. She has two particular specialisms, the treatment of frozen shoulder and treatment of babies and children. The clinic incorporates the North Herts Frozen Shoulder Clinic and the Children's Osteopathic Clinic. Clinics are based in Highgate, North London and Stevenage, Hertfordshire. She has successfully treated and rehabilitated many back pain sufferers.
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