Back Care Awareness Week: A guide to keeping your spine healthy

Back Care Awareness Week takes place 7-12 Oct 2024, and it’s the perfect time to focus on one of the most critical aspects of our health that often gets overlooked: our backs. Whether you’re working at a desk, lifting heavy objects, or just going about your daily routine, understanding how to care for your back can make a huge difference in your overall well-being.

Understanding the Importance of Back Health

Our spine is the central support structure of our body, playing a crucial role in our mobility and overall function. It supports our head, allows us to stand upright, and enables us to bend and twist. Despite its importance, back pain is a common issue, with millions of people experiencing it at some point in their lives. The good news is that many back problems can be prevented or alleviated with proper care and lifestyle adjustments.

Tips for Maintaining a Healthy Back

1. Practice Good Posture – Maintaining good posture is fundamental to back health. When sitting, make sure your back is supported by the chair, your feet are flat on the floor, and your knees are at a right angle. If you’re standing for long periods, shift your weight from one foot to the other.
2. Lift with Care – Improper lifting techniques are a leading cause of back injuries. When lifting objects, bend your knees and keep your back straight. Use your legs to lift, not your back. Hold the object close to your body and avoid twisting your torso while lifting.
3. Strengthen Your Core – A strong core supports your spine and reduces the risk of back pain. Incorporate exercises dead bugs, superman stretch and bird dogs into your routine to build core strength. Yoga and Pilates are also excellent for improving core stability and flexibility.
4. Stay Active – Regular physical activity is essential for maintaining a healthy back. Engage in low-impact exercises like walking, swimming, or cycling to keep your back muscles strong and flexible. Avoid long periods of inactivity, which can lead to stiffness and muscle weakening.
5. Pay Attention to Ergonomics – If you spend long hours at a desk, ensure your workspace is ergonomically designed. Your computer screen should be at eye level, your chair should support your lower back, and your keyboard and mouse should be positioned to avoid straining or over reaching with your shoulders and wrists.
6. Listen to Your Body – If you experience back pain, don’t ignore it. Ignoring pain can lead to more severe issues down the line. If you are concerned, speak to a healthcare professional.

How can Peritus Health Management help?

Peritus Health Management can offer support with DSE assessments, DSE training for your employees, Occupational Health assessments for employees experiencing back pain, and our Musculoskeletal and Rehabilitation Advisor can provide specialist assessments to determine functional capacity and the impact of musculoskeletal conditions or injuries.

For expert advice from one of our specialists get in touch and together we can help make a difference in your overall well-being.