Back Pain: Posture Checklist

Good Posture Is Good For You

A good posture can greatly improve and prevent back problems.










Follow these simple rules.


How to stand

• Don't round your back - imagine you are being lifted by a string fixed to the top of your head
• Avoid hunching your shoulders and tensing your neck when stressed
• Wear comfortable, low-heeled shoes - high heels put pressure on the lower back

How to sit

• Use an upright chair that supports your lower back
• Support the small of your back with a small cushion or rolled up towel
• Stand up and stretch every 20 to 30 minutes

How to lift

• Always look at alternatives to lifting - can you push or pull?
• Lift only what you can handle and get help if you need it
• Bend your knees and keep your back straight and your feet apart when lifting
• Avoid lifting and twisting at the same time
• Always lift and carry close to your body
• Bend your knees rather than your back when putting a load down

Back Care At Work

Back Pain

About 9.3 million working days were lost due to work-related back pain and other musculoskeletal disorders in 2008/9. The main causes of it are poor posture or an awkward twisting movement (bending or reaching), or a combination of the two.
In most cases, the best treatment is to stay active and, if necessary, use over-the-counter painkillers. You may feel like going to bed, but this won’t help and could make things worse. The longer you stay immobile, the weaker your back muscles will become and the more they'll hurt in the long term. For tips on keeping a healthy back,  read more HERE



Sitting

If you spend a lot of your time at work sitting at a desk, make sure you're sitting in the right position in relation to your computer. If you're unsure about correct posture, ask your line manager for a workplace assessment.
If you work on a computer a lot, it's important to take regular breaks. That means for every hour at your keyboard you should rest for at least 5 to 10 minutes.


Lifting

One of the biggest causes of back injury, especially at work, is lifting or handling objects incorrectly. Learning and following the correct method for lifting and handling objects can help prevent back pain.

Here are some key points to lift safely:

• Think before you lift.
• Start in a good position.
• Keep the load close to your waist.
• Avoid twisting your back or leaning sideways.
• Keep your head up.
• Know your limits.
• Push, don't pull.
• Distribute the weight evenly.

For more information on correct lifting techniques and safe manual handling, read our guide to lifting safely.HERE