As we start a month of football excitement for some (misery for others!), some could be clocking up record hours on the sofa as they follow the competition in Brasil. Make sure you are not the injury worry this World Cup season and take care of your posture.

In consumer research carried out by the British Chiropractic Association, 35% of people said that sitting for long periods could trigger back pain and, with at least 96 hours of football on offer, some will be more at risk than ever of becoming couch potatoes!

Tim Hutchful, a chiropractor with the BCA is concerned about the effect all this extra sitting down could have: “Our lifestyles are sedentary enough but, during televised sporting events like the World Cup, people spend even more time sitting down. Lack of exercise is our worst enemy and we should avoid sitting for prolonged periods of time, as sitting incorrectly puts almost twice as much pressure on the back than when standing.”

And that’s not the only health hazard during this tournament. Football fans will argue that jumping up to celebrate a goal or berate the referee is an involuntary action, but doing it too quickly may be more harmful than sitting down for prolonged periods. Tim Hutchful explains:“Going from a fixed posture when sitting down to quickly jumping up on your feet in excitement could be potentially damaging.”

Follow this simple advice from the BCA to have a pain free World Cup:
• Try to ensure that you change postition every twenty minutes; stand up and move around.
• Make sure you are active during half time; there is plenty of light exercise you can do during the 15 minute break.
• Don’t slump, sit right back into the seat, so your back is fully against the back of the chair/sofa.
• Drink Up! – As much as possible, try drinking water instead of beer, tea and coffee; it will keep you hydrated and help you concentrate on the game.
• At the end of the match, you might feel inspired to have a kick around which is the perfect way to keep active over the long summer evenings.