Put your back into it!

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” ?