Back Pain

Updated 14 November 2016

How to prevent backache

Taking a few basic precautions can help prevent backache, according to a press release in aid of back awareness from Medi-Clinic.

Taking a few basic precautions can help prevent backache, according to a press release in aid of back awareness from Medi-Clinic.

Backache can be due to damage to any of the structures of the back, including ligaments, discs, nerves, muscles, vertebrae and the spinal cord.

Most people with backache do not suddenly injure their backs, but rather the back is subjected to repeated injuries and stresses over the years.

General measures for preventing backache include:

  • Maintaining a good, upright posture while sitting, standing and walking
  • Relaxing your shoulders
  • Positioning your chair, desk or computer screen correctly
  • Making daily routines as easy as possible on your back (e.g. when shaving, ensure that the mirror is at the correct height so that you do not have to bend over every morning)
  • Avoiding soft couches and chairs (which encourage slouching)
  • Sleeping on a good quality mattress or having the support of a hard board beneath the mattress
  • Adjusting your car seat so that you sit up straight
  • Bending your knees or kneeling, instead of bending your back
  • When lifting a heavy object, bending your knees and hips while keeping the spine straight and keeping the object close to your body
  • Maintaining a normal body weight
  • Seeking relevant professional advice. Pain is a warning that should not be ignored, as it often serves a protective function and informs us that our body has undergone damage. Therefore consult your doctor if you experience any back pain or have any other concerns.

Many people only realise how important the back actually is once they have back problems and know how debilitating it can be. You only have one back - take good care of it by adopting a back-conscious lifestyle. – (Health24)


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Susan qualified as a Physiotherapist in 1990, and completed her master’s degree in Physiotherapy in 2013 at the University of Pretoria. She has a special interest in human biomechanics, as well as the interaction between domestic and work-related ergonomics.

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