Discover the British Chiropractic Association’s Stand:Stretch:Stride Exercise Guide for Back Care Awareness Week – practical tips to reduce back pain and boost health.
Back pain at work
Currently the number of people leaving the workforce due to long-term sickness is at its highest since the 1990s, with musculoskeletal (MSK) health conditions coming in as a leading cause, behind mental health.
Between 60% – 80% of Brits will suffer from back pain within their lifetime, and with a sedentary lifestyle becoming more prevalent, it’s no surprise that MSK related conditions are becoming increasingly common for chiropractors and other healthcare professionals to treat.
Stand, Stretch, Stride Exercise Guide – a simple guide to daily workplace exercises
To help ease backpain of the UK workforce, this Back Care Awareness Week (13 – 19 October), the BCA has created a Stand:Stretch:Stride Exercise Guide – aiming to help working Brits gain a better understanding of their back health, how they can improve it and ultimately return to the UK workforce.
Staying active each day can make a big difference to our overall health and wellbeing. But in many workplaces, our environment and routines (like sitting for long periods or repeating the same movements) can affect how we feel physically.
The BCA’s Stand, Stretch, Stride Exercise Guide helps encourage frequent movement and is designed to help you counteract the strain placed on your body throughout the day. The exercises are tailored to the most common workplace settings, and the good news is, there’s no equipment needed. Plus the exercises are suitable for all ages, easy to fit into your routine and even 2 – 3 minutes of movement per half hour can make a difference.
Stand, Stretch, Stride
The exercises are split into the following categories, each with their own unique health benefits:
- Stand – break up long periods of sitting by standing regularly. This will keep your muscles engaged and spine happy
- Stretch – release tension with regular stretches, which help loosen tight muscles and improve joint mobility
- Stride – build walking and movement into your daily routine as even short walks will keep circulation flowing and your energy up
Click the link to check out the guide and Stand, Stretch and Stride!
How often should I do incorporate stretches and movement into my working day?
Ideally, you should aim to move every 30 minutes to maintain joint mobility, circulation, and muscular balance. However, even if you can only manage to stretch 2 or 3 times a day, this still provides meaningful benefits.
Be sensible
Please remember though that if you’re experiencing ongoing pain or any moderate to severe discomfort, or have a pre-existing injury, chronic pain, or any medical condition, please speak to a health professional before starting any new exercises.
In addition, you should always perform exercises within your comfort range, and stop immediately if you experience pain, dizziness, or discomfort.
More back pain tips
And if you’re keen to do more to look after your back health, see below for some simple daily habits that can drastically reduce your risk of back pain and musculoskeletal issues:
- Perfect your posture – mind your posture while sitting, standing, or walking
- Get moving – walking, yoga, pilates, swimming
- Lift with care – bend your knees, not your back
- Stay hydrated – water helps spinal discs stay healthy
- Manage stress – relax your muscles with exercise, nature, or hobbies
- Prioritise sleep – support your back with the right position and routine