Looking after your back

According to the World Health Organisation Low back pain (LBP) has the highest prevalence globally among musculoskeletal conditions and is the leading cause of disability worldwide. 

It is the condition where the greatest number of people may benefit from rehabilitation. The longer a person experiences low back pain, the more likely it is that they will suffer from limited mobility longer term.

It isn’t just getting older that contributes toward back pain. It can be experienced by anyone.

How can you take good care of your back?

Almost everyone suffers back pain at some stage in their lives. Most people recover quickly with little or no treatment. The best interventions involve being active wherever possible.

Consider the following suggestions :

• Learn more about your back pain: keep a diary about what makes it better or worse.

• Exercise and staying active: even if it is gentle movement. Or talk to a specialist, like an exercise physiologist, to help you find activity that will help you most..

• Manage your stress: schedule relaxing activities.

• Maintain a healthy weight.

• Get up and move after sitting or standing in one position: stretch, make your next meeting a walking one or sit in a different chair.

• Stay involved in your usual home, leisure and social activities: social connections are important to your recovery.

• Quit smoking: smoking increases your chances of developing back pain.

• Stay at work, on restricted duties if required, and talk with your employer about how you can return to your full work. Ask your doctor to help.

• Lift and carry safely: even light loads. Squat, hold heavy objects close to your body and lift by using your legs. Keep your back straight. Get another person to help you or use equipment like a trolley.

• Relax: you probably already know how, schedule your favourite relaxing activity.

• Sleep on a good mattress - it should be firm enough to support your shoulders and hips and buttocks without sagging and should keep your spine straight.

• Be aware of your posture.

At MAX our exercise physiologists can perform ergonomic assessments.  Talk to your manager about arranging one by calling 1800 629 277 or email support@maxsolutions.com.au

References

1.     Low back pain (who.int)

2.     Back pain - Better Health Channel