Looking after my neck and back

What about your posture when sitting?

Sit well back in your chair with no space between the chair and your lower back. Make sure your back is well supported- use a rolled up towel/pillow in the small of your back to help you keep this position if you need to. Relax your shoulders, place your feet flat on the floor and try not to cross your legs or lean to one side.

Tips to improve posture 

• When using a handheld device, use cushions on your lap to support your arms and keep your device in a more upright position.
• Playing a games console plugged into the television is better than a handheld console, as this will
  encourage you to look up rather than down at the screen, and allow you to adopt a better posture.
• Avoid sitting with your back unsupported on the floor or your bed.
• Watch television and play computer games for short periods – spending prolonged time in static postures can lead to stiffness and discomfort.
• Every 30 minutes change your posture or position and get up and move about!
• When studying, use an A4 folder to raise the angle of your work. This will help prevent you from bending your neck further to see what you are doing.
• Ensure your desk is set up correctly if you are using the computer or doing homework.

Sitting in a chair at a desk

By far the best way to use a PC or laptop is sat on an adjustable chair at a desk.

How difficult it is to remain comfortable when using technology is made clear when you consider that even in this environment you need to make a number of adjustments to ensure your comfort. You need to ensure the following:

1. Your eye line should be roughly in line with the top of the screen
2. Sit back in the chair and back of the chair should give full support to the small of your back
3. Feet flat on the floor or supported, knees slightly lower than hips with a small gap between the front the chair and the back of legs
4. Your keyboard and mouse should be within easy reach.
5. Your monitor should be roughly an arm’s length away from you
6. Arm is bent 90 degrees at the elbow and should be roughly in line with the top of your keyboard

School bag tips

• Your bag should not weigh more than 10-15% of your body weight.
• Use your locker if you have one, and only carry what you need.
• Wear your school bag correctly - tight but comfortable straps over both shoulders. Wearing your bag on one shoulder can cause uneven loading of your spine.
• If you cycle to school, use a backpack with a waist strap.
• Don’t wear your bag if you don’t need to eg waiting for the bus.

'Text' neck

What else can you do?

Good sleep patterns, a healthy weight and limiting stress are all good ways to keep a healthy back.

Exercise

Physical activity helps to keep your muscles strong and flexible which will help support your body and keep you upright and able to move.

Exercise will also help:

• Develop social skills
• Build confidence
• Help co-ordination
• Strengthen muscles and bones
• Improve health and fitness
• Maintain a healthy weight
• Improve sleep
• Aid concentration

How could you be active?

• Do a mix of different physical activities.
• Pick something you enjoy doing.
• Be active at break-times at school.
• Aim for at least 60 minutes of activity every day; this can be all in one go or spread out through the day
• Exercise should make you feel warm, get your heart beating and get you slightly out of breath.
   

If you do develop back pain, try to adhere to the advice given in this leaflet. It is important that you keep active and continue attending school. If pain persists, seek advice from you GP or access a Request for Assistance form here to local physiotherapy services for assessment and advice.