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We’ve got your back – top tips for looking after your back health

Four out of five people will experience back pain at least once in their lives, and it is one of the biggest causes of employee sickness absence, accounting for more than 12 million working days lost every year.

Despite what you may think, most back pain isn’t caused by spinal damage or health conditions, but by sprains, strains, posture problems and being out of good physical condition. These problems can often be caused by work, particularly if your role is very manual or involves working for extended periods in uncomfortable or static positions.

While employers have a responsibility to minimise the risk of you sustaining an injury at work, there are also things that you can do yourself to protect your back…

Here are our top tips for keeping your back in tip-top condition:

1. DON’T FORGET TO STRETCH!

The levels of physical exertion required in many manual roles are often not dissimilar to those required in a gym session, and you wouldn’t begin a workout without warming up or stretching first. Especially if you’re going to be doing a lot of bending, twisting, crouching or heavy lifting, it’s important to remember to prepare your body first, to reduce your chance of injury.

2. TAKE REGULAR BREAKS

Whether you’re sat at a desk, driving or doing a more manual role, staying in one position for hours on end or performing repetitive movements all day without a rest can soon start to cause pain and discomfort. Taking regular breaks to stretch out and change your posture is therefore key. Try setting a timer to remind you to get up and move around, and make sure you switch up the tasks you do throughout the day.

3. STAY ACTIVE

Regular physical activity is essential for maintaining musculoskeletal health, helping to strengthen our muscles, improve flexibility and keep our joints in good condition. Try to aim for around 30 minutes per day (this can be spread across the week) and include a mix of aerobic exercise (such as walking or swimming), strength training (using weights or bodyweight), and activities designed to improve your flexibility (such as yoga or gentle stretching). Exercises targeted at strengthening your core (such as Pilates) are particularly good for helping to alleviate and prevent back pain.

Whatever you choose to do, remember to listen to your body, exercise at the right pace and intensity for you and don’t overdo it – resting is important too.