back pain 2 350x197 - Everyday activities that are damaging your back

Back pain is extremely common – affecting over half of us, recent research suggest

If you suffer from such pain – the type that painkillers don’t offer much relief from – then you’ll understand the desperate feeling of trying any remedy.

But while you may be giving the heavy lifting at the gym a miss, you might not be fully aware that you could be making the problem worse by incorrectly carrying out every day activities.

Here an expert explains the ways in which you move when carrying out everyday activities from loading the dishwasher to carrying your child, could be keeping you trapped in a vicious cycle of chronic pain.

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Jon Bongcawel, senior physiotherapist at Physio Med, shared with Mail Online how to start doing 10 daily tasks right to boost your chances of recovering more quickly.

Mr Bongcawel said: ‘It may sound crazy that updating your Facebook status can damage your back but prolonged or regular activity in the incorrect position – no matter what you are doing – can strain your back and aggravate an existing injury.

‘Maintaining the correct posture, no matter what you are doing, is absolutely vital.

‘As a general rule, maintain a straight back as much as possible and bend your knees – and always be aware of what you’re doing’

Using mobile devices 

Whether sitting or standing, most of us hold devices in our lap, or below chest level, causing us to look down or lean forward, resulting in strain and muscle stiffness in the upper back and neck.

Always hold the device at chest height, so the top of it is level with your eyes, and take regular screen breaks – staring too long is bad for your eyes too.

Carrying items up and down stairs and stocking high cupboards  

Twisting and over-reaching whilst carrying items damages your lower back, upper back and shoulders, while repeatedly lifting and carrying heavy loads can cause repetitive strain injuries to the knees.

Hold items close to your body and keep your back straight. Twist from your feet, not your back or shoulders.

Never try to carry something you struggle to even lift – get someone to help you instead.

Making the bed 

Twisting and over-reaching to cover all four corners of the bed with sheets and duvets can cause havoc with a bad back.

Don’t bend over to reach across the bed, bend your knees and keep your back straight. Get someone to help, especially when changing duvet covers

It doesn’t sound like much can go wrong from sitting watching telly – but given how much of it most of us do it’s important to think about your posture.

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Sitting with your legs crossed can damage your hips and knees, and sitting for too long, or just leaning forward in excitement, can harm your lower back.

Stand up, or at least uncross your legs, every 20 minutes. Sit with your back straight and make sure you’re face-on to the screen, not at an angle.


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