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Back and Posture Problems

ALL THE TIME

Think about your posture all day, every day. Anyone who crouches in cramped positions at work will eventually get a bad back. Look at Quasimodo - if he hasn't spent all day, every day hunched over a computer I don't know who has! Take regular breaks or stretch out frequently if you're doing repetitive movements or sitting or standing still for long periods.

When the natural curves of your spine are preserved, there is less compression of your intervertebral discs and less strain on your back ligaments. And it's not just the position of your back you should think of. When all your other joints are well positioned then the strain on your back ligaments and tendons is minimal.

POOR POSTURE

Sitting can cause your pelvis to rotate backwards, causing your lumbar spine to bend with it. This then compresses your intervertebral discs and the cartilage between. Raising your arms in front of your body (for instance, typing on a keyboard) or lifting objects whilst sitting in this position increases the pressure even more. The damage is worse if the muscles around your spine holding you in position become tired.

Being overweight or obese will pull your spine into an unnatural position that makes it more susceptible to wear and tear and may perpetuate your back pain. So if you're tubby, do something about it.

Sleeping on your front can put extra strain on your neck. If there's some reason preventing you from lying flat, you may need to adapt your posture, perhaps by raising the top end of your bed by 12 cm or so. Some people who suffer from back pain have found that a waterbed helps, others say that it makes their waves of pain worse.

SITTING POSITION

A firm, high-backed chair is ideal. Sitting upright, well back on the chair with a lumbar roll or small cushion in your low back will give your lumbar spine support and make you look very important. Find a chair that supports your head and neck if possible. Avoid low chairs, or sitting with your legs straight out in front of you on the floor or in bed, as it puts strain on the base of your back. Don't curl up in an armchair with your legs tucked underneath you either, as your spine will be forced into a sharp curve.

Play music when you're sitting about. Unconsciously jiggling in time to the music will keep you gently active without thinking about it.

LET'S NOT TWIST AGAIN

Okay, it's difficult to remember, but try to keep upright, and maintain the curves of your lumbar spine and neck. Don't slouch - pretend that someone from a model agency might be out there spotting you (and that you've always wanted to be a model). If your low back becomes flatter, you'll become round-shouldered and your chin will poke forwards. Walk around with your head held high and shoulders down, swinging your arms gently.

When standing, try to place equal weight on each foot, especially if you're in one position for a long time. If you've a standing job, make sure the height of your working surface is comfortable. Rather than reach or stretch too far whilst standing in one place, move nearer to the object you're working with if possible. Avoid twisting from your waist by moving your feet instead.

Many everyday activities, such as ironing, vacuum cleaning, watching TV and shopping, can cause problems if you do them with a poor posture. Try to do them in ways that avoid putting excess strain on your spine.

You need to watch your back particularly when gardening. Bend your knees and not your back when you're digging and weeding. Kneel down when you're planting out, so you can keep your back straight instead of bending over.


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