Lower back pain is one of the most common reasons for time off work and visits to health professionals. Up to 70% of the population will be affected by it at some time.1Back pain can be triggered by heavy lifting or overuse of the muscles or ligaments. If body tissues become inflamed or damaged, local pain sensors send messages to the central nervous system and cause you to feel pain.To reduce your risk of lower back pain, you should take care when lifting and always warm up the muscles of the lower back with a few gentle stretches before attempting any strenuous activity.

TIPS FOR REDUCING BACK PAIN

• Exercise regularly to improve muscle strength, mobility and flexibility.
• Only take up sport or activity suited to your fitness level – don’t overdo it.
• Always warm up and stretch before you exercise.
• When lifting heavy or awkward items, always bend and lift with your knees.
• Carry all heavy objects close to your body – holding them away invites back injury.
• Beware of posture when sitting.
• If you work at a desk, make sure your desk is at elbow height, your monitor is at eye level and you are sitting with knees slightly lower than your hips.
• Avoid carrying heavy bags on one shoulder, overloaded backpacks or briefcases.