Health & Lifestyle

I’m a physiotherapist – these 4 on a regular basis positions are ruining your again 

You may assume it is innocent to go to sleep on the couch after an exhausting day at work.

But your physiotherapist may disagree.

For that is only one of 4 on a regular basis positions that may trigger agonising again ache, in keeping with Sammy Margo, who runs her personal clinic in London.

Here, she tells MailOnline what the opposite three are, and and shares her personal useful tips about how one can relieve your again ache.

From slumping over your steering wheel to staring down at your phone, here are the four everyday positions giving you back pain

From slumping over your steering wheel to staring down at your telephone, listed here are the 4 on a regular basis positions providing you with again ache

The 4 on a regular basis positions inflicting again ache 

Hunched over steering wheel 

Getting from A to B could be far easier on a set of wheels. 

However, Ms Margo says sitting ahead and hunching over the wheel, in addition to remaining in a single place for an extended time period, can actually affect spinal well being.

‘To shield your backbone when driving, be sure hips are again within the seat, and knees simply barely decrease than hips,’ she says. 

‘Ensure that eye stage is a lot above the steering wheel and have your seat so it is ever so barely leaning again and never fully upright at a 90 diploma angle.’

Taking common breaks will even assist launch the pressure in your again, she provides.

Slumped at desk  

Desk jobs could make it laborious to take care of good posture. 

‘As we get drained working at our desks, our our bodies droop within the chair and our shoulders hunch over the keyboard,’ says Ms Margo.

And she provides that, with almost half of Brits now both working a part of the week at residence after which within the workplace, or residence working full time, many will probably be with no first rate desk setup. 

She says this solely makes the scenario worse, as your workspace is not all the time organized to assist the well being of your neck and backbone.

‘Aim to sit down together with your ear, shoulder, and hip in line, with shoulders rested,’ Ms Margo provides. 

‘Try sitting together with your bum in opposition to the again of a chair and toes flat on the ground and intention to have your display screen proper in entrance of you at eye stage.’

More than 1 / 4 (26 per cent) of these quizzed within the Mind Your Back survey stated that they usually discover hours have handed earlier than they’ve had an opportunity to stretch or transfer round.

But Ms Margo says taking common breaks out of your desk is essential to sustaining good again well being. 

Staring down at telephone  

Hunching over your telephone together with your head tilted ahead will increase the burden load on the neck considerably, Ms Margo says.

And when you’re one of many tens of millions of people that depend on their telephone for information, leisure and basic info, then you might be susceptible to ‘tech-neck’. 

‘When standing, intention to have your ear, shoulder, hip, and ankle in line,’ she advises. ‘Try standing together with your again in opposition to a wall as a information.’

Ms Margo provides: ‘As for checking your telephone, see when you can keep away from trying down at it as you stroll. Instead, wait till you are sitting comfortably and have a look at a display screen at eye stage.’

Falling asleep on couch  

After a busy day, many individuals nod off on the couch whereas watching TV.

But this will go away your again and backbone in an unnatural place. 

‘While this may increasingly really feel cozy while you first drift off, it’s normal to wake with a “crick in your neck” as a consequence of poor sleeping posture,’ says Ms Margo.

She says the most effective sleep place when mendacity in your facet entails being supported in accordance with the pure curve to assist guarantee good backbone alignment. 

‘A flatter pillow may also help with this,’ she provides. ‘Try inserting a pillow between your legs (when you sleep in your facet) or below your knees (when you sleep in your again).’

How to handle and forestall again ache 

Stopping again niggles of their tracks is essential, Ms Margo says.

‘Prevention is healthier than remedy, or on the very least performing as quickly as any niggles begin to develop,’ she provides.

‘The earlier you sort out any again well being points, the better your probabilities of having fun with a supple and pain-free again effectively into previous age.’

She recommends specializing in Mind Your Back’s 5 S.T.E.P.S — stretch, remedy, train, posture and strengthen. 

Stretching and strengthening your again helps to loosen tight muscle groups, enhance mobility and assist the lumbar backbone, whereas train retains your backbone supple and muscle groups transferring.

Maintaining good posture can be key for again and backbone well being, guaranteeing you keep in alignment and do not find yourself with a build-up of stress and pressure.

If you’re already affected by again ache, discovering the best topical remedy is necessary for guaranteeing you recuperate correctly.

Hot, chilly or anti-inflammatory therapies – similar to sizzling water bottles, ice packs and  medicated gels – may also help you handle your again ache so it’s best to attempt every to see which works for you. 

‘This may very well be the distinction between residing with continual ache for years and ageing with a supple, wholesome backbone that permits you to preserve having fun with all of the actions that you simply love,’ Ms Margo provides.

Mind Your Back UK’s 5 S.T.E.P.S to handle and forestall again ache 


A great stretch a number of instances a day is a good way to loosen tight muscle groups and enhance mobility. 

Harvard University researchers say supple, well-stretched muscle groups are much less vulnerable to damage, whereas much less versatile muscle groups and connective tissues limit joint mobility – which will increase the probability of sprains and strains. 

They say stretching out the higher legs is essential, as when these muscle groups are tight they’ll pressure the supporting buildings of the again.


Find the best topical merchandise – sizzling, chilly, or anti-inflammatory – to assist handle your again ache. 

  • Hot: soothes muscle groups, aches and pains; could ease tight muscle groups and assist ease motion  
  • Cold: quick, soothing, and comforting cooling aid 
  • Anti-inflammatory: efficient aid from again ache, rheumatic ache, muscular aches, pains, and swellings similar to strains and sprains 


Our backs want to maneuver to remain wholesome. 

If you are new to train, looking for out mild actions and construct up slowly to extra strenuous ones may very well be the way in which to start out. 

Experts say you must intention for the beneficial 150 minutes of moderate-to-intense train every week. 

Walking, biking, dancing, yoga, and swimming are all nice choices to maintain your backbone supple and your muscle groups transferring, even when you do not usually do any train. 


Perfect your posture to take pleasure in a powerful and wholesome again as you age. Learn the healthiest methods to: 

  • Stand: together with your ear, shoulder, hip, and ankle in line. Try standing together with your again in opposition to a wall as a information.
  • Sit: together with your ear, shoulder, and hip in line. Try sitting together with your bum in opposition to the again of a chair and toes flat on the ground.
  • Sleep: together with your backbone straight when mendacity in your facet. Try inserting a pillow between your legs (when you sleep in your facet) or below your knees (when you sleep in your again). 


Try workout routines to assist strengthen your again muscle groups and forestall ache spots growing. 

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