Back Pain
 Healthy Backs
Did You Know? 
  • Back pain will affect 80% of us at some point in our lives.
  • One in six working days lost in the UK is due to back pain.
  • It is estimated that 4.5 million working days (full-day equivalent) were lost in the previous 12 months due to work related musculoskeletal disorders which mainly affected the back.
  • Each person suffering from such a condition took an estimated 17.4 days off work on average in this period.
  • The charity BackCare estimates that back pain costs the NHS, business and the economy over £5 billion a year.
Source: HSE
What Causes Back Pain?
Although back pain is sometimes experienced as a sudden onset, it usually occurs as a result of cumulative trauma. Common contributing factors may be:
  • Poor posture or bio-mechanics
  • Habitual stressing of the back
  • Loss of flexibility and poor physical conditioning
The spinal column is made up of vertebra and discs. There are joints between each vertebra and the surrounding ligaments help to stabilise the spine. The back muscles provide support and contract to move the body whilst maintaining good posture.
The spine is made up of three main curves formed by the vertebrae. The spine is most stable when in an s shaped position. This places minimal stress on the ligaments and discs and optimises the ability of the muscles to maintain stability. Poor posture, whether static or active, can place unnecessary strain on the discs, joints, muscles and nerves. Eventually the stress may result in aches and pains. 
What Can I Do to Prevent Getting Back Pain?
Eliminating the causes of back pain is essential to preventing back problems. Being aware of posture and body mechanics is one of the most important factors.
  • Pay attention to static sitting postures at work and at home.
  • Make sure that your seat provides you with the correct amount of support to allow you to easily maintain good posture.
  • Keep physically fit by participating in regular exercise.
  • Make sure that the exercise that you choose provides you with a good balance of aerobic fitness, flexibility and muscle strengthening.
  • Don’t take unnecessary risks when lifting or handling objects.
  • Try to use good technique. If this is not possible then stop to plan the safest way to handle. If the load is too big or awkward, use an aid or ask for assistance.
  • Do not work in awkward postures for prolonged periods of time. If unavoidable, take frequent breaks or change the task regularly.
  • Try to prepare yourself for a task or exercise which you are unaccustomed to. This may involve warming up, some training or a gradual introduction.
To maintain a strong, healthy back, work on your core strength.
See suggested core strength exercises
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