Looking After Your Back At Home And In The Workplace

Looking After Your Back at Home and Work

Prevent back and neck pain with this 10-point guide from our osteopaths at The Bower Mount Clinic to help prevent back and neck pain.

1) Lift Properly

When lifting heavy objects (like shopping or work supplies), keep the item close to your body, bend your knees, and maintain a straight back. Let your legs do the work!

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2) Balance Your Bags

Avoid carrying heavy bags on one side. Distribute weight evenly between both arms or use two bags instead of one. This prevents strain on your back and shoulders.

3) Avoid Cradling the Phone

If you hold the phone between your ear and shoulder, use a headset or hold the phone with your hand. Poor posture while using the phone can strain your neck and shoulders.

4) Don’t Cross Your Legs

Sitting with crossed legs twists your pelvis and can lead to back pain. Keep your feet flat on the floor, and ensure your chair offers proper back support.

5) Avoid Sitting in Draughts

Sitting in draughty areas or near air conditioning can cause tension in your back and shoulders. Keep a sweater handy to stay warm and avoid muscle stiffness.

6) Take Breaks During Long Meetings

Sitting for long periods puts strain on your lower back. Stand and stretch every hour. Use these tips:

Sit upright with proper lumbar support.
Stretch tall, flex your ankles, and release calf muscles.
Consider a sit-stand desk for home or office use.

7) Choose Supportive Chairs

Whether at work or home, use chairs that support your lower spine. At home, cushions or rolled-up towels can provide extra lumbar support.

8) Organize Your Workstation

Avoid twisting or straining your back by arranging your desk for ergonomic efficiency:

Place your keyboard and monitor directly in front of you.
Use a chair that swivels to minimize body twisting.

9) Adjust Chair and Desk Height

Your chair should allow your knees to align with your hips and your feet flat on the floor (use a footrest if needed). Position your monitor at eye level to prevent neck strain.

10) Avoid Lifting Heavy Objects Overhead

When lifting heavy objects, avoid reaching above your head or leaning backward. Use a step stool to position yourself at the right height.

Protect Your Back with Expert Care

If you’re experiencing back or neck pain, our experienced osteopaths in Maidstone can help. With over 40 years of expertise, The Bower Mount Clinic offers personalized, evidence-based treatment to restore your health and prevent further issues.

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Or call us 01622 674656

The Bower Mount Clinic
62 Bower Mount Road
Maidstone, Kent
ME16 8AT
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