Put your back into it!

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Care for your back

Over recent weeks we have seen an increase in absence linked to back pain. In order to support a healthier workplace and workforce, we have written top 10 tips for a healthy back, including lifting advice, how to sit properly and back-strengthening exercises.

  • Exercise your back regularly – walking, swimming (including front and back strokes) and using exercise bikes are all excellent ways to strengthen your back muscles.
  • Always bend your knees and hips, not your back.
  • Learn to lift heavy objects using the correct lifting technique.
  • Carry larger loads in a comfortable rucksack using both shoulder straps, and avoid sling bags.
  • Maintain a good posture – avoid slumping in your chair, hunching over a desk, or walking with your shoulders hunched.
  • Try to take a short break from sitting every 30 minutes.
  • Stop smoking – it’s thought smoking reduces the blood supply to the discs between the vertebrae, and this may lead to these discs degenerating.
  • Lose any excess weight, by making better choices with daily diet. Increase daily intake of green vegetables, fish, berries, healthy fats i.e. avocado and nuts.
  • Check that your bed provides the correct support and comfort for your weight and build, not just firmness.
  • Learn relaxation techniques such as breathing exercises to help manage stress. Stress is a major cause of back pain.

DSE assessments are available via the Groups Operations department if you require a review of your chair/foot rest etc.

“Happy spine, happy time” ?