Your spine is a very robust and very functional piece of kit! It is designed to move. 

Often the onset of low back or neck pain is not necessarily because of what you do – but more because you were doing it for too long! 

How long is too long? That depends on the status of your functional spine and the aspirations you have to see a task through. 

Put simply – what you want to achieve need be within the functional capabilities of your back. 

 

 

 

 

Try to avoid impulsive movements without pre-thought. 

Any sudden movement away from being upright (or when sitting) without thought can mean your brain “is caught off guard” which in turn risks the brain not having appropriate control of your back supporting and stabilising muscle groups. NOTE - the words "appropriate control" - nothing to do with "weak" muscles"!! This risk may create momentary overload of one or more spinal joints. 

There are times when you have to compromise on this and for example, you do not let your toddler fall flat on his/her face at any time! You have to save the situation whether it then hurts or not. 

 

This is even worse! 

 

A Classic example – the car mechanic: 

 

“Too long” bent over the engine, probably overstretching in order to attain a pre-conceived end to a job within a planned time. Then stands-up but has to move a heavy tool-box which is in the way “under” his/her feet. An impulsive reach and lift follows “too short” with probably a twist by an already fatigued back due to the previous prolonged bend 

 

We all have done something similar – but we should think first. If the brain, only for a moment is aware of what is about to happen, it will prepare you as far as possible. Nevertheless, “possible” may have been already discretely compromised for a whole range of reasons from poor general health or previous back trouble through to the higher than reasonable expectations of others at work or in the family of what they expect you to achieve. 

 

 

 

 

It has long been known from research the average spine when sitting upright on the average chair is loading the average low back more than when standing. 

There is no such thing as the ideal chair, except for the one you are comfortable in – but you are still overloading (static loading) your low back if you remain there for some time! 

Sitting upright with your feet on a stool and knees in mid-air is marginally worse. 

 

Reclining chairs may be valuable only because you can alter your position every 20 minutes (The 20 Minute Rule) or so and this causes your brain to “re-shuffle” your postural stress patterns. 

Ask anyone with an achy stiff low back! The guy in the photo must be about to sit down and unfortunately, it looks like he will remain down for some time! 

 

 

Situations to be aware of – overloading your spine by repetitive movement. 

How long is too long for the average person? The 20 Minute Rule. 

 

Possibly more than 20 minutes – but it really depends on your age, fitness, activity durability, dislike or pleasure of the task(s) in hand and more. 

 

 

Try and have three tasks requiring different repetitive movements, static working positions, bending, stretching, carrying, standing still and so on but move from one task to the other every 20 minutes. (The 20 Minute Rule) Sadly, to follow this advice you do need discipline! 

 

[Anecdote – I had a practice in Frinton-on-Sea for many years and became impressed how this strategy enabled many “over eighties” remain in their garden for many hours at a time, with the occasional break for “refreshment”]. 

If you intentionally or worse begrudgingly press on regardless with a repetitive task for too long, then you risk a crisis. 

 

[Anecdote – the patient in his 20s to please his recently married wife who had rather demanded action over a new patio laid 40 flagstones in one session. Result? Six weeks off work]. 

 

[Anecdote – A late 50s husband passed a sunny afternoon planting-out by sitting on the ground, legs apart and leaning forward to put each plant in the ground. Result – two people to lift him up when the back became too painful and four weeks off work]. 

Do not under-estimate the value for having the right tool for the right job. 

 

Domestic 1. –The same 20 Minute Rule applies. 

 

Clean all the downstairs windows consecutively without a change of task/posture – you risk disaster. Similarly, vacuuming, ironing, washing floors, in fact any major task and there is a greater risk if it is a “chore” which you dislike. 

Completing all “chores” in one long session may be challenging, so be back aware. 

 

Domestic 2. –The same 20 Minute Rule applies. 

Many people are naturally stiff in their lower back joints on getting out of bed and starting their day. For some, this might extend into the day by an hour or two.  

 

[Anecdotes of early morning crisis’s within minutes of rising from bed – kneeling in bath to wash hair, after bath or shower overstretching when drying off, cleaning teeth, wet shaving (going electric appears to be safer!), feeding the cat, reaching into the bottom of the fridge, loading the washing machine, getting into the car in the confined garage space, shovelling snow … the list of patient miss-adventures is endless! 

 

Domestic 3. – 

The same 20 Minute Rule applies with every painful back and/or neck but each need is specific to you; your problem, workplace, domestic situation, your family demands, attitude of mind towards self-help, depression, anxieties - so no general advice here. 

 

DIY 

 

Do not under-estimate having the right tool for the right job and in particular, the small two-step ladder to reduce the temptation to repeatedly overstretch. 

Be reasonable to how much you want to achieve in each DIY session and if other interested parties are being unreasonable – then negotiate!  

Particularly, if DIY is a “chore” to you then then consider the value and cost of a professional against the pain and distress you may encounter let alone the fee you may have to offer me! 

 

[Anecdote – to save a delivery fee of £20, the professional husband and wife patients had a cast iron (“antique”) bath loaded into their 4 by 4 and then when home, attempted to lift it to the second floor themselves. Outcome, pain, distress, out of the office for four weeks and no gardening for two months! Plus, I had to be careful what I said throughout a prolonged treatment period for both … ! 

 

Sport, Golf, Gymnasia, Cycling and Marshal Arts 

 

If you do not enjoy it do not do it! Most particularly if you start to develop symptoms of back or neck pain. 

 

I see far too many who push on regardless. 

 

[Anecdote – I have seen the following situation at club amateur level many times. Golfer complains to friends about a stiff/sore back when on the first tee. This hopeful golfer always anticipates the swinging will “loosen the back off”. (His opponents, who are all friends, up the stakes for the forthcoming game!). The said golfer is later seen limping back to the clubhouse and usually not seen again for some weeks - also light of a fiver!] 

 

 

Travel – sitting in a car, coach, train and plane. 

 

General advice: 

 

You need your brain to “re-shuffle” your postural stress patterns. so alter your sitting position frequently. (Ideally – 20 minute rule, but only if safe to so do). 

 

Try to get out of your seat at least every hour – listen to your back if it is uncomfortable after a period of time within the hour, move to a slightly different position. 

 

Use travel gadgets (collars, cushions, supports, etc if you think they help you, but for short durations only (hours not days).