General Advice For Backcare

Back problems have many different causes and may give you many different symptoms. Pain and stiffness can be felt in the back, groin or legs and you may feel some numbness or pins and needles. If these feelings are getting worse, or if you are having problems with incontinence or have difficulty starting to pass urine, you should see your GP urgently. However, most back problems can be improved by making sure that you have good posture, and this page will help you.

Your Spine

The spine is naturally curved in three places. In order to stop any excess stress and strain on your spine's joints, ligaments and muscles it is important to make sure that your posture keeps these curves in a natural position. You can do this by making sure that you stand, sit and lie in the correct position.

Standing

Stand tall with your bottom and tummy tucked in and your shoulders back. Make sure you are equally balanced on each leg.

Sitting

A lot of pressure is put on on your spine when you sit, so you must not slouch. Sit on a firm straight backed chair which supports your thighs. Being comfortable in a relaxed position and with a gentle curve to your spine is ideal. You can also support your lower back with a rolled up towel or back roll. When working at a desk, sit close to it and make sure that your elbows can rest on the surface comfortably without raising your shoulders. Do not slump forwards and make sure that you get up and move around at least every hour.

Lying Down Your back will get the best support from a moderately firm mattress along with one or two pillows to support the natural hollow between the neck and shoulders. Make sure that the mattress that you have supports your spine like this.

Working in awkward positions

It is important not to be in the same position for too long. Change your position at least every 20 minutes.

Exercise

It is important that you keep active. This will stop you becoming stiff and keep your muscles toned.
Do not do sit-ups.
If you want to do some exercises, other than simply keeping active, you should ask for advice from a Chartered Physiotherapist. They will be able to show you some exercises that are suitable for you. Your GP can arrange this for you.

Remember

Back pain can be a painful and stressful condition. Worries and anxieties can make the pain last longer than the actual injury. Most episodes of back pain get better in 2-3 weeks without any treatment. It is important to try to reduce any feelings of anxiety and worry that you might have, as doing this can help your recovery.

If in sudden SEVERE PAIN you must NOT:

- Bend or lift
- Drive yourself
- Sit for any length of time
- Slouch
(This should only be necessary for 2-3 days)

You can help yourself by:

- Lying down to rest rather than sitting through pain
- Supporting the hollow of your back when sitting
- Only sitting for short periods
- Using a heat pad or covered hot water bottle on painful areas to relax the muscles
- Alternating rest and essential activity for 20-30 minute periods
- Doing gentle activities that do not cause pain. This will help to prevent stiffness

Advice produced by Chartered Physiotherapists working within Morecambe Bay Health Authority