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Occupational Health and Safety

fitness & health for all employees

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Back Care

Back pain is a common condition and in the UK, it is the largest cause of work-related absence. Back pain can be very uncomfortable, but it is not usually serious.

Back pain can affect anyone, regardless of age, but it is more common in people who are between 35 and 55 years of age.

In the majority of cases, the cause of back pain can be linked to the way that the bones, muscles and ligaments in the back work together.

Top 10 tips for a healthy back, including lifting advice, how to sit properly and back-strengthening exercises.

  1. Exercise your back regularly. Walking, swimming (especially back stroke) and using exercise bikes are all excellent ways to strengthen your back muscles.

  2. Always bend your knees and your hips, not your back.

  3. Never twist and bend at the same time.

  4. Always lift and carry objects close to your body.

  5. Try to carry loads in a rucksack and avoid sling bags.

  6. Maintain a good posture. Avoid slumping in your chair, hunching over a desk or walkingwith your shoulders hunched.

  7. Use a chair with a backrest. Sit with your feet flat on the floor or on a footrest. Change how you sitevery few minutes.

  8. Quit smoking. It is thought that smoking reduces the blood supply to the discs between the vertebrae and this may lead to degeneration of these discs.

  9. Lose any excess weight.

  10. Choose a mattress suited to your height, weight, age and sleeping position.

For further information on back care click on the NHS link below:

NHS Backpain