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selfhelp for backpain

February 2008 - Health and Safety Message


  • 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

Archived Health Tips

Please note, we are aware that the current listing is incomplete, but we will endeavour that in future all upcoming health tips will be featured in the archives once the month has expired.