• Standing
• Sitting
• Lifting
• Carrying
• Pushing and pulling

Standing

• Basic Position – you should stand upright with your shoulders, hip and ankle in alignment.  You can imagine that you are being lifted by a string attached to the top of your head
• Surface Height – if you are working standing up then the surface at which you are working should be at elbow height.  If the surface is too low consider sitting on a high stool with good back support.
• Alignment – if working at a surface remain square on to it and avoid twisting around for a sustained period.
• Don’t overreach – keep any items you use frequently within easy reach.  When possible move your feet towards an object to be picked up rather than bending forward.

Sitting

• Alignment – remain upright with the head vertically above the shoulders and hip.  It is important to sit in an upright chair to attain this posture.
• Good low back support is very important for maintain the upright posture and natural S curve of the back.  If the chair does not have good support you can buy a purpose made product to fit onto the chair or use a pillow or rolled up towel instead which should be placed in the small of the back just above the hips.
• Depth – your backside should reach the backrest with the back upright.  If not, either change the chair or use a cushion/cushions to fill the space between the back and the backrest finishing with a small cushion to place in the small of the back.
• Height – your feet should reach the floor with your hips being slightly above your knees.  If your feet do not reach the floor then use a foot rest.
• Standing up.  Move your backside forwards to the edge of the chair putting one foot slightly in front of the other.  Keep your back straight and stand using you leg muscles and the arm rests if you have them.
• Change position.  Get up and move around every 20 minutes or so.

Lifting

• Do you really need to lift?  If possible either use a mechanical aid or push or pull the object instead.
• Get help if you think the object is too big – don’t overstretch yourself.
• Alignment.  Keep the spine vertical with the shoulders above the hip and ankle.  The spine is strong in compression and much weaker when we bend over.
• Technique.  Get your feet as close the object as possible and wide apart to give you a stable base.  Bend at the knees keeping the back vertical when picking up and putting down the object.  Keep the object as close to the body as possible.
• Never bend your back and rotate when lifting as this causes the maximum strain on the back.

Carrying

• Objects in hands.  When carrying objects in hands e.g. shopping, try to carry an equal weight in each hand to achieve balance.
• Carrying on the back. Ideally use a rucksack with a strap on each shoulder.  Load the heaviest items at the bottom on the bag.  If using a shoulder bag be sure to switch on side to the other on a regular basis (every few minutes).
• Holding and carrying.  Keep the object close to the body with the heaviest side next to the body e.g. if carrying a monitor/tv keep the screen next to the body.  Make sure that the load is stable and the contents cannot slide around.
• Ready to drop? If you feel that you are going to drop heavy object and it is getting away from let go as bending forward or and sudden muscle contraction can cause injury.

Pushing/Pulling.

• Chose to push rather than pull an object if possible as this puts less strain on the back.  You can use your legs to provide the force more effectively when pushing.
• Get help or use a mechanical aid if you think the object is too big.
• Alignment.  Keep your shoulders in line with your hip and ankles.
• Grip object at elbow height
• Beware sudden changes in resistance.
• Plan for stopping your movement gradually.

The following section contains information both for people who are experiencing back pain and individuals who wish to use their bodies more efficiently to prevent back pain.

Maintain your backs natural shape.

The cornerstone of back care is to maintain the natural shape of the spine.  If you look at the back from the side it has an ‘S’ shape with a hollow in the small of the back and in the neck.  The middle back curves outwards in the opposite direction.  Try to keep these curves in everything you do and you will minimise the strain you place upon your back.

Keep Active

Don’t rest in bed if your back is painful.  Gentle activity performed with the correct posture will not damage the back and will aid recovery.   Getting fit helps to develop your back muscles.

Vary your activities

Don’t perform the same activity for sustained periods if possible – especially maintaining a fixed posture or anything that causes you pain.    Vary your tasks and if you are suffering from back pain take regular breaks and experiment with your task loading i.e. the amount of time you can perform an activity before you start to experience pain or discomfort.

Build up your back

It is important to strengthen the muscles of your back and abdomen.  You can combine specific exercises to strengthen your back (pilates and yoga are excellent choices) with general activity to keep fit and healthy.  If you are in pain then walking is a good exercise to begin with.  Make sure you are wearing flat cushioned and supportive footwear.  Swimming is a good choice but avoid excessive use of the breast stroke which places a strain on your neck.  If cycling ensure you sit upright.

Bending Down

Never twist and bend at the same time as this puts a very high strain on your back.