Treat Your Back with Respect

Your back works hard for you every day. 

It helps you sit, stand, walk, bend, lift, and sleep. When you treat your back well, it can stay strong and comfortable for longer.

Back pain is common, but many cases can be improved by using good posture, moving often, lifting safely, and doing simple exercises. 

Small habits can make a big difference.

Why your back matters

Your back supports your whole body. It also helps protect your spine, which carries messages between your brain and the rest of your body. When your muscles are weak, tight, or overworked, your back can start to hurt.

Here are some good daily habits that can help lower strain on your back:

Everyday habits that help your back

1. Lift with care

When lifting something heavy:

• bend your knees
• keep your back straight 
• hold the item close to your body
• avoid twisting the body while lifting

A good rule is:
Bend your knees, keep it close, stand up slowly.

2. Do not stay in one position too long

Standing too long, sitting too long, or even walking with poor posture can make your back feel sore.

Try to:

• change position often
• stand up and stretch every so often
• take short walks if you have been sitting for a long time
• wear low-heeled shoes
• walk with good posture: chin tucked in, head held high and toes pointing forward

3. Practice good sitting habits

• Use chairs that support you to upright
• Knees should be levelled with your hip
• you should be able to keep both feet flat with thighs parallel to the floor
• Use a rolled-up towel or lumbar support to reduce pressure on your spinal discs
• Avoid hunching, slumping or learning too far forward 

4. Be kind to your back while standing

• Stand tall with your shoulders relaxed. 
• Spread your weight evenly on both feet. 
• If you must stand for a long time, shift your position now and then.

5. Sleep in a supportive position

• Sleep on a firm mattress appropriate for your weight
• Side sleepers may bend your knees so they touch on top of each other
• Back sleepers may place a pillow under your knees

Many people find it more comfortable to sleep on their side or on their back with good support.

Back habits to avoid

These habits can put extra strain on your back:

• bending forward from the waist to lift things
• twisting your body while carrying something heavy
• sitting in a slouched position
• standing still for very long periods
• sleeping in a poor position with little support
• using a chair or mattress that does not support your back well

Simple back exercises

These exercises strengthen the back muscles which support your spine. Do these exercises diligently for three months to greatly reduce persistent chronic back pain.

You may do these exercises on a padded surface, well-carpeted floor or yoga mat. Move gently and stop if the pain becomes worse.

• Do these exercises twice a day, at least 5 minutes.
• Rest between each exercise.
• Do not strain.
• The exercise may be uncomfortable initially, with practice, it will become more natural and enjoyable.

Exercise 1: Splinting the lumbar spine

Learn to keep the lumbar spine in a fixed position using your abdominal and spine muscles.

• Lie flat with a hand under your neck.
• Keep your knees bent.
• Suck in your stomach until your back presses against the floor, buttocks slightly raised
• Hold your breath and count to 6. Relax.
• Repeat 10 times.

Exercise 2: Back arch

1. Stand straight with feet pointing forward, shoulders-width apart.
2. Place your hands on the small of your back.
3. Slowly breathe in and out.
4. Breathe out, bend back as far as you can and keep your knees straight.
5. Hold the lower back arched to a count of 5.
6. Return to neutral.
7. Repeat 5 times.

Exercise 3: Knee-to-chest

1. Lie on your back.
2. Bring one knee toward your chest and hold for a few seconds. 
3. Lower it down, then repeat with the other leg.

Exercise 4: Straight-leg raise

1. Lie on your back with one leg straight. 
2. Slowly lift that leg as high as you comfortably can. 
3. Lower it down gently, then repeat on the other side.
4. Do this to the limit of your pain. 

Exercise 5: Pelvic roll

1. Lie on your back with your knees bent. 
2. Gently roll both knees to one side. 
3. Bring them back to the middle, then roll them to the other side.

When to get medical help

Back pain should be checked by a doctor if:

• it is very severe
• it keeps getting worse
• it started after a fall or injury
• you have weakness or numbness
• you have trouble walking
• you cannot control your bladder or bowels
• you also have fever or feel very unwell

Final message

Treat your back with respect every day. 

Lift carefully. Sit well. Move often. Sleep with support. 

Do simple exercises to keep your back strong.

A few smart habits each day can help you stay active, comfortable, and free from back pain

References

Qaseem A, Wilt TJ, McLean RM, Forciea MA. Noninvasive Treatments for Acute, Subacute, and Chronic Low Back Pain. Ann Intern Med. 2017;166(7):514-530.