Hours in a chair or behind the wheel are hard on backs. You do not need to change your job, just a few habits through the day.
Move every 30 minutes
Stand up, walk to the window, stretch your arms overhead. If you are driving in traffic, roll your shoulders and shift your seat position at every long stop. Movement keeps discs and joints happier than any perfect posture.
Set up the chair you have
- Feet flat on the floor or on a box.
- Hips slightly higher than knees.
- A rolled towel in the small of your back if the chair has no support.
- The top of the screen at eye level, so you are not looking down for hours.
Lift with your legs, and keep it close
Bags of rice, boxes of stock and children are all lighter when held close to your body. Bend your knees, keep your back long and turn with your feet rather than twisting.
Strength beats rest
A strong trunk and legs support your spine. Brisk walking, swimming and simple exercises at home all count. Our back pain programme teaches a routine you can do in ten minutes.
When to get help
Book a consultation if back pain lasts more than six weeks, if pain spreads below the knee, or if it wakes you at night. Go to an emergency department straight away for numbness around the groin, problems passing urine, or weak legs.
