Change is a fine thing for your back

Lower back pain is the most common reason for students to visit a physiotherapist at FSHS. Disruptive back symptoms in young adults are not rare, but the cause is almost always benign. On this World Spine Day, we share tips on back health provided by a physiotherapist.

Read more about lower back pain in FSHS Health information resource

Ways to prevent back pain

1) Change your position regularly, preferably once in every hour.

It is more important to switch between different work positions during the day than to find the optimal one. For example, you can study seated down for a while, switch to a standing position and continue to work lying down on the sofa. At home, you can devise a standing desk by using, for example, an ironing board, bookshelf, or stacks of books. You should also monitor your phone usage and remember to include breaks into that too.

2) Include activities in your day that do not involve sitting.

A student’s day involves a lot of sitting. Try to think of a more active past-time you can perform alongside your studies. You can start a new sport to get exercise, but this is not the only way to give variety to your body. You can visit art exhibitions or museums, if that is what you enjoy. Or you can meet your friends by going on walks with them. You can also increase your daily activity by performing chores and physical tasks.

3) Make sure your back is supported while you work.

When seated, ensure that during your working time, your back is leaning against a solid backrest. The easiest way to achieve this is by using an adjustable office chair. You should also have similar back support when you work on the sofa or on other types of chairs, for example by using pillows.

World Spine Day and the National Back Care Week

World Spine Day and National Back Care Week take place in October.

October 16 is the annual World Spine Day. The day is dedicated to raising global awareness about spinal pain and to promote spinal health. In Finland, World Spine Day coincides with the National Back Care Week.