Taking care of your back

To manage the causes of back and neck pain, improvement of posture  is essential. This guide is designed to help you alter the posture that may aggravate much of your back and neck problems. Particular emphasis is placed on static prolonged posture because these positions  put most stress on spinal joints and cause most problems. This is why you may feel stiff  when you first get up out of bed in the morning.

Chronic pain was once an ache that was badly managed in the early stages. If you had a stone in your shoe, you would not take pain killers to mask the pain you would remove the stone.  At the Park Clinic we specialise in locating the cause of the back or neck problems. To help you through a bout of spine pain

¨ Stay active, even when its uncomfortable because of pain.

¨ Put a cold pack on inflamed spinal joints  no more than 30 minutes at regular intervals. (60 minutes when acute, apply in recommended resting positions

¨ Don't remain in same  position for more than 20 minutes (especially sitting)

¨ Avoid carrying unbalanced loads or carrying bag over one shoulder.

¨ Avoid moving things that will involve a lot of straining

¨ Avoid sudden movements. Move more deliberately,  try maintain full range.

¨ When vacuuming, raking, painting etc always work with the tool close to the body and avoid over reaching.

¨ Wear flat shoes that absorb impact (Echo are good). Women should avoid heels 

¨ Avoid arching or straining the back touching toes without bending knees.

¨ Coughing or sneezing, round your back and bend knees slightly in preparation

¨ When driving remember there is no such thing as a perfect position, (they are all bad for your back) change the position of the seat often  to dissipate the stress to as broad an area as possible. Every 40 minutes try to take a short 5 minute walking break.

¨ Line up your workstation to avoid twisting while working.

¨ Sit on a Swiss ball rather than a chair when working at a computer

¨ Invest in a good mattress and a pillow to support the neck properly.

¨ Strong core muscles are vital to stabilise the back, we can prepare an exercise programme for you to do at home, to make the  muscles stronger and flexible

¨ Drink plenty water, avoid refined carbohydrates which increase inflammation

If your place of work has a manual handling and ergonomic officer have them assess your workspace and implement a safer ergonomic layout. If this knowledge is not readily available then suggest to management that it should be.