Year 1 · Support and movement · Section 4.5

The spine

The double-S shape

The spine develops from more than 30 vertebrae, including those that fuse to form the sacrum and coccyx. There are normally 24 separate movable vertebrae.

Viewed from the side, the spine has natural curves, often described as a double-S shape. Back muscles help support these curves. Intervertebral discs lie between most movable vertebrae. Each has a tough outer ring and a jelly-like centre, helping absorb shocks and allowing movement.

Posture

Posture means the position of your body when sitting or standing. Comfortable support and regular changes of position help avoid remaining under the same load for too long.

A supported sitting position may place elbows and knees at roughly right angles, with the feet supported. There is no single ideal posture for everyone, and you do not need to keep your back rigid. Movement and variation matter too.

Using screens

Looking down at a screen for a long time can contribute to neck or back discomfort. Expressions such as “tablet neck” describe this habit, but screen use does not inevitably cause a permanent spinal deformity.

• Place a screen at a comfortable height so you do not need to keep bending your head down.
• Take regular movement breaks rather than staying in the same position.
• Change position and use comfortable support for your back and arms.

Lifting

When lifting, avoid suddenly overloading your back. A schoolbag is an everyday example of a load you may lift.

• Avoid unnecessary lifting and use suitable aids when needed.
• Face the load and hold it close to your body, using both hands when appropriate.
• Bend your hips and knees as needed rather than relying only on your back.
• Avoid twisting while lifting and avoid unnecessarily lifting above shoulder height.
• Pay attention to discomfort and do not force a movement or lift a load that is too heavy.