Posture: do you know how to stand and sit?

Caretakers provide invaluable help and assistance to their children, friends, relatives, and partners, but what happens when their work leads to back pain, compromising their ability to care?

Back pain is endemic among caretakers: a 2011 survey found that 70% of caretakers experience back and shoulder pain.

This issue seriously affects the quality of life of those who should be most valued in our society.

Children’s backs are also being damaged by overweight schoolbags, according to a national survey of school bags usage conducted by BackCare.

backpacks and your spine

The highest risk group was found to be 11 and 12 year olds, who carry an average of 12-13% of their bodyweight on a daily basis.

BackCare recommends that school children not carry more than 10% of their bodyweight. School children carrying 15% of their bodyweight are at risk of developing bad posture which can cause for back health issues as they get older.

In extreme cases, school children were carrying 60% of their bodyweight.

The importance of looking after your back

Chiropractic treatments are often used for musculoskeletal conditions (affecting the muscles, bones and joints). These conditions include:
• lower back pain
• neck pain
• shoulder pain and problems
• slipped discs
• leg pain and sciatica
• pain or problems with hip, knee, ankle and foot joints
• pain or problems with elbow, wrist and hand joints
• fibromyalgia
• headaches and migraines

Tanu at The Conscious Health Centre Twickenham suggests the following exercises to improve posture and reduce risk of back pain.

Helpful tips on Posture when standing and walking

One great tip: when standing and walking, imagine a string at the top of your head holding you up so you are light on your feet and imagine walking with a light at the front of your chest this light should always be facing forwards in front of you.

A little trick to this is to stand with your back against a wall. Imagine trying to get as much as your body touching the wall as possible. Obviously most of the back of the legs and neck won’t touch the wall. Just by standing there for a minute and should give you an indication of how you should be standing.

Practice this the next time you are in the coffee room walking back to your desk.

If the back pain is mild, try to exercise as well as maintaining an active lifestyle. You can do any activity that gives your body a good workout.

Good strengthening exercises include Yoga and Pilates (available at the Conscious Health Centre)

Simple exercises to try at home include:

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