Looking After Your Back: A Practical Guide for Farmers and Crofters

The back is the part of the body most commonly damaged in agricultural work, and it tends not to give much warning before it becomes a serious problem. Years of lifting, twisting, carrying, and sitting on vibrating machinery add up gradually, and many farmers and crofters find that the discomfort they first noticed in their thirties or forties has become a significant limitation by their sixties. The good news is that there are practical steps you can take throughout a working life to reduce that load and protect the structures that keep you upright and moving.

The single most important habit is how you lift. It sounds basic, and most people in agriculture have heard it before, but technique breaks down quickly when you're tired, in a hurry, or working in an awkward space — which is most of the time on a farm. The principle is simple: keep the load close to your body, bend your knees rather than your waist, and turn by moving your feet rather than twisting your spine. When you're lifting a feed bag, a lamb, a section of fencing, or anything heavy, try to pause for half a second and set your position before you take the weight. That half-second costs almost nothing and does a great deal of protective work over a lifetime of lifting.

Vibration is a less visible but equally important risk. Extended time on tractors, quad bikes, and other farm machinery exposes the whole body — and the spine in particular — to sustained vibration that gradually damages discs and the surrounding tissue. Where possible, fit anti-vibration seat cushions to older machinery, take regular breaks on long days, and choose smoother routes when the terrain allows. If your work regularly involves several hours a day on machinery, it is worth raising this with your GP or a physiotherapist, particularly if you already have some lower back discomfort.

Bending repeatedly during activities like checking feet, hand-pulling weeds, dipping sheep, or working close to the ground puts significant strain on the lumbar spine. Where you can, work at a height that keeps your back straighter — a low stool, a crate, or a fold-out platform rather than bending from the waist. On jobs that genuinely require low work, alternate between kneeling and standing, and take your hands off the task every ten to fifteen minutes to stand, stretch, and reset your posture.

Strengthening the core muscles — the deep muscles around the abdomen and lower back — gives your spine a natural support system. You don't need a gym for this. Simple floor exercises done a few times a week, such as gentle bridge holds, bird-dog movements, and supported pelvic tilts, can make a meaningful difference within a matter of months. If you're unsure where to start, ask your GP for a referral to a physiotherapist or look for an NHS-approved exercise resource online.

Finally, pay attention to what your body tells you. A twinge after a heavy day is normal. Pain that doesn't settle within a few days, pain that radiates down a leg, or pain that wakes you at night are all signs worth discussing with a healthcare professional sooner rather than later. Early attention to back problems is nearly always better than waiting, and at Vibrant Health Advocates – Janus, we're always happy to help you think through what you're experiencing and decide whether it's time to make that appointment.