Mercury Legal is backing a campaign by the British Chiropractic Association (BCA), which is calling for a change in how people are treating their backs, to help combat the country’s increasing neck and back problems.
New research by the BCA, which saw them surveying more than 2,000 adults in the UK, found that 86 per cent of people are experiencing neck and back problems now or have at some point in the past, compared with 77 per cent last year.
Now it is calling on people to be aware of how they are treating their backs, both at work and at home.
“Your back is always hard at work – even when you think you’re relaxing,” said BCA chiropractor Tim Hutchful.
“Ensuring you move and stretch regularly will help to keep your back on track.”
The BCA has developed a three-minute exercise programme called ‘Straighten Up’, designed to help strengthen the spine whilst improving posture and helping the joints. The programme is suitable for all ages and can be accessed here. They recommend that people implement four key steps, listed below.
- Sit up straight: When sitting, ensure that you have your bottom against the back of your seat with the shoulder blades touching the back rest of the chair. When driving, the back of the seat needs to be set slightly backwards, with your elbows at a relaxed and comfortable angle.
- Be computer compatible: When sitting at the computer, make sure that the top of the screen is level with your eyebrows. You could try stacking the monitor on a pile of books to set it at the desired height. With regards to your chair, this should be titled forwards slightly, meaning the knees will be lower than the hips. It will also allow the feet to sit flat on the floor.
- Take regular breaks: Don’t sit for longer than 20-30 minutes at any one time. If this is a struggle, take time to gently massage the back of the head and neck and relax your stomach with slow easy breathing. By doing this, your posture will be improved and back pain will be reduced by encouraging balance, strength and flexibility in the spine.
- Drink Up! Make sure you drink plenty of water and try to minimise cups of tea or coffee; it will help keep your body hydrated.