Do you know?

The national statistics states that one out of every 5 persons suffers from low back pain at any one time and that there is an 80% chance of a person having low back pain sometimes in their lives. 

Structures involved 

  • connective tissues
  • nerves
  • muscles

What causes back pain? 

  • Overuse/Injury (muscle strain, inflammation)
  • Weakness (lifestyle, overstretched, nerve impingement)
  • Intervertebral disc degeneration (osteoporosis, disc compression,slip disc)
  • Abnormal bone growth (osteoarthritis, cancer)
  • Postural alignment (pelvic rotation, pubic alignment, limb length discrepancy)
  • Scoliosis (curvature of the spine)
Recommended treatment (Physiotherapy)
  • Manual mobilisation
  • Cryotherapy
  • Ultrasound therapy
  • Interferential therapy
  • Lumbar mechanical traction (if required)
  • Back exercises (back stretches & strengthening)


  • Sit for short period, take a break in between.
  • Stretch and walk around after 30 minutes of sitting.
  • Sit on stiff and upright chairs.
  • Have your work surface at a comfortable height
  • Put one foot on a low box or stool. Switch feet every few minutes.
  • Use a firm mattress to sleep or lie down.
  • Sleep on your back with a pillow under your knees or sleep on your side with your knees bent and a pillow between them.
  • Lift and carry objects close to your body.
  • Bend your knees as you lift - make your legs do the hard work, not your back.
  • Turn with your feet as you lift objects.
  • Know your own strength. Only lift as much as you can handle comfortably.
  • Do back exercises regularly to avoid spasm and stiffness.

  • Don't sit for a long period of time.
  • Don't sit without back support.
  • Don't slouch on your chair.
  • Don't stand for a long period of time without changing position.
  • Don't sleep on a too-soft mattress.
  • Don't sleep on your stomach.
  • Don't stay in bed too long.
  • Don't lift objects away from your body with arms outstretched.
  • Don't lift objects with your legs straight.
  • Don't lift objects that are too heavy for you.