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Seven tips for preventing back pain
1. Sleep on your side rather than your back
Sleeping on your side in the foetal position puts the least loading on the inter-vertebral discs allowing them to receive important nutrients.
The inter-vertebral discs absorb water over night. Rapid movements increase internal muscle forces, the combination of these elements makes bending injuries – especially bending to one side – far more likely in the mornings.
Muscles build up their strength far quicker than the structures in the underlying spine. This may cause problems for the underlying structures if you exert yourself too soon/much before they have had a chance for their strength to “catch up” with the muscles.
See here for back care exercises.
These factors reduce the forces in the spine. It is OK to lift with your back arched, but lifting with your back either flat or slightly bent is a better option.
A combination of reducing the weight of the heavy loads you carry and alternating between tasks regularly between heavy and light loads provides the best protection to the vertebral end plates in your spine.
Over extended positions, e.g. leaning backwards to work overhead, cause the small joints in your back to be subjected to excessive loading. Positions with your back bent forwards, such as standing and bending over, can impair reflexes that protect the spine.
This reduces the forces in your spine and could reduce the risk of future back pain. See here for advice, and here for low back care exercises.
Sleeping on your side in the foetal position puts the least loading on the inter-vertebral discs allowing them to receive important nutrients.
2. Avoid rapid and awkward bending movements – especially early in the morning
The inter-vertebral discs absorb water over night. Rapid movements increase internal muscle forces, the combination of these elements makes bending injuries – especially bending to one side – far more likely in the mornings.
3. When starting an arduous job, or returning to a job after a period of absence, build up your back strength slowly
Muscles build up their strength far quicker than the structures in the underlying spine. This may cause problems for the underlying structures if you exert yourself too soon/much before they have had a chance for their strength to “catch up” with the muscles.
See here for back care exercises.
4. Lift slowly with your spine balanced and flat, or slightly bent, and the weight close to and in front of your body
These factors reduce the forces in the spine. It is OK to lift with your back arched, but lifting with your back either flat or slightly bent is a better option.
5. Reduce the weight of the heavy loads you handle until you feel it is within your capacity. Organise the rotation of tasks so that there are frequent alterations between light loads and heavier loads that are within your capacity
A combination of reducing the weight of the heavy loads you carry and alternating between tasks regularly between heavy and light loads provides the best protection to the vertebral end plates in your spine.
6. Avoid spending long periods of time with your low back being bent forwards or over extended
Over extended positions, e.g. leaning backwards to work overhead, cause the small joints in your back to be subjected to excessive loading. Positions with your back bent forwards, such as standing and bending over, can impair reflexes that protect the spine.
7. Keep your spine supple
This reduces the forces in your spine and could reduce the risk of future back pain. See here for advice, and here for low back care exercises.
COPE's Occupational Health Blog
Occupational Health Advisors (OHA) - Lancashire
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