Back and Neck Injury Prevention Advice

Keep Fit – regular exercise, whatever you enjoy, will help maintain the muscles that stabilise your spine. If you haven’t done much for a while, be realistic and start gently. Seek advice if uncertain.
Warm-up – even doing DIY or gardening, let alone sport, require some gentle warming-up to get your cold muscles ready to do prolonged work. A few minutes brisk walking and gentle stretches can help prevent the unexpected muscle pull.
Cool Down – gentle stretching after exercise is just as important as before it. Our muscles tighten after exercise and lower back injury can be prevented by leg stretches. Just stretch and hold, don’t bounce; if you’re not sure how to do it, seek advice.
Listen to your Body – pain is a warning we should not ignore. If what you are doing hurts, STOP.
Keep an Eye on your Mattress – turn it as instructed and if it starts to sag, it may be past it’s best.
Avoid Bending and Twisting together – even if not actually lifting anything!
Don’t Sit for too Long – it greatly increases loading on intervertebral discs and weakens our muscles. Take a break at least every hour.
Don’t Sleep on your Front – it will eventually cause neck problems that can be hard to manage.
See your Chiropractor – for professional advice and treatment, don’t live with symptoms.