Back pain and related issues are found to be the most common medical problem of 2019.
Many changes in modern society and technology lead to poor posture, which places considerable strain on our muscles, joints and general physiology.
Back Awareness Week, 7–11 October, provides an opportunity to look at easy changes that we can make to daily activities to prevent future back problems.
Here are a few ways to relieve tension on our backs:
1. Sitting correctly at a desk:
The correct sitting position depends on the person’s height, the chair they are using and the activity they are doing while sitting.
Bear the following in mind when sitting:
a) Keep feet flat or rest them on either the floor or a footrest.
b) Avoid crossing knees or ankles.
c) Maintain a small gap between the back
of the knees and the chair.
d) Position knees at the same height or
slightly lower than the hips.
e) Place ankles in front of the knees.
f) Relax the shoulders.
g) Keep the forearms and knees parallel to the floor where possible.
h) Hold elbows at the sides, creating an L-shape in the arms.
i) Sit up straight and look forward without straining the neck.
j) Keep the back against the chair, or using a backrest or cushion if there are places where it does not comfortably meet the chair, especially in the lower back region.
k) Avoid sitting for long periods at a time, ideally taking at least a 10-minute break for every hour of sitting.
2. Correct body mechanics
When carrying out daily activities in the right movement pattern, we apply the principles of biomechanics.
This ensures that the alignment of the joints is correct.
The techniques to maintain the proper postural alignment are as follows:
a) Keep the shoulders and hips facing parallel and facing the task.
Do not twist the trunk when lifting.
b) Maintain good balance by positioning the feet shoulder-distance apart with one foot forward.
c) When standing for long periods, reduce pressure on the lower back by placing one foot on a low stool and changing positions frequently.
d) When sitting or standing, maintain a neutral position in the lower back, by tilting the pelvis slightly forward to maintain the natural curve of the spine.
Use this neutral position when lifting as well.
e) Use the strongest or largest muscles and joints when lifting.
Use the legs instead of the back or the palms rather than the fingers.
f) Keep the back upright and bend at the hips and knees rather than bending forward at the waist when reaching for low objects.
g) Push before pulling and pull before lifting.
h) While lifting or carrying, keep the object close to the body.
i) Avoid rushing – proper body mechanics are more effectively used when working at a comfortable pace.
3. What to avoid during activity participation
It is very easy to get into bad habits – many we don’t even realise are bad.
Try to reduce a few of these physical movements when performing a task.
a) Avoid twisting – twisting causes stress on the ligaments and small muscles of the spine.
Instead, turn the body by stepping with both legs to face the activity.
b) Avoid prolonged and repetitive activity or static positions.
Take micro-breaks and walk briefly or stretch every hour.
c) Test a load before lifting to decide whether the lift should be modified.
Decide how to change the lift: get help, split the load into more than one lift, or put the object on wheels.
