February 2008 - Health and Safety Message
SELF HELP FOR BACK PAIN
- Wear comfortable low heel shoes
- Use an upright or slightly reclined chair
- Mix time spent sitting with standing and walking
- Make sure your work surface is a comfortable height
- For sleeping use a firm mattress or try pillows underneath your knees
- Seek advice and guidance from an appropriately qualified professional regarding specifics of back care
e.g. A Physiotherapist
- Having the correct mattress (i.e. firmness) is an individual thing. People with broader shoulders may need a less than firm mattress so that the spinal contours are well supported especially in a side lying position
- Things to avoid
- Extended bed rest
- Limited movement because it causes pain
- Working about pain
- Staying off work
- Exercise
- General flexibility and good health are important in preventing injury
- Doing the job does not give you fitness
- Need to have regular exercise, part of it with increased heart rate
- Nutrition, weight, smoking, fatigue are all issues that effect good health
Source: ACC thinksafe, Tips for Health Workers
