Your health: Back Care

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The back is possibly the most used and abused part of the body and although it is designed to carry us upright, it is not designed to cope with standing and sitting in the wrong way or lifting heavy weights. Back injuries can be very painful and disabling and in many cases could have been avoided by following some simple rules for posture and lifting.

This fact sheet was written by Dr Brett Gardiner, Director of Medical Services at HKHS. It is part of our Health Hotline series.

Poor posture

Slouching, rounded shoulders, scoliosis (sideways curve of the spine), ‘sway back’ and flattening of the hollow in the small of the back can cause back problems.

Poor standing or sitting positions that are maintained for a length of time can increase tension and put strains and stresses on the muscles and ligaments causing them to be tired and weak. As chronic strain with poor posture continues, muscles become less able to withstand activity and become prone to injury.

Solution: Sit with your feet supported, hips and knees at 90 degrees (use a footrest or low stool to rest feet on if necessary), back upright and supported a back rest or a rolled towel or cushion to support the curve in the lower back is a good idea.

NB: Avoid low, soft chairs as these provide little / poor support for the back and promote poor postures.

Your desk should be about the height of your waist and the things you use on your desk such as your telephone, note pad, and so on should be within easy reach so you don’t have to stretch.

Poor lifting techniques

Approximately 50% of all back injuries result from improper lifting. A 25 kilogram weight lifted correctly places a stress equivalent to 150 kilograms on the lower spine, where back pain often occurs.

The same weight lifted by slightly bending over doubles the stress to 300 kilograms. The back muscles are designed to support the body but it is the leg muscles that should be used for lifting.

Solution: Use your head before your back! Things to think about before you start:

• Have firm footing and balanced stance with legs apart
• Bend your knees and keep your back straight
• Grasp the object firmly and hold object close to the body
• Lift with legs and not with the back – lift the load smoothly by straightening the legs, brace the stomach muscles as you lift.
• Avoid jerky motions – turn with the feet instead of twisting your back

Above all, remember that if you do injure your back, rest is the best cure but if the symptoms don’t ease you should contact your GP or physiotherapist.

Printable version

Related links:

• Printable version
• Hornsby GP Unit
• Physiotherapy
• Fact sheets