If you find it difficult to remember to take
breaks, you could try using an app to remind you it’s time to get up and move. You can download an app on your desktop computer or your phone – there are lots to choose from, try searching your app store.
‘It’s difficult to prevent back pain, but there are several things you can do that may help relieve and even prevent it’
Learn how to lift According to the NHS lifting or handling objects incorrectly is one of the leading causes of back injury at work. Here are some safe lifting tips, as recommended by the Health and Safety Executive:
local Careway pharmacy (ask your pharmacist about the best way to take these medicines). Your pharmacist can also supply drug-free remedies that may
provide relief, including hot and cold packs that you apply to the painful area. If you've tried over-the-counter medication and it hasn't worked for you, speak to your pharmacist about pharmacy-strength medications.
Avoid sitting for too long Whether you’re driving or at work, sitting too long doesn’t do your back any good. So if you can, try to take regular breaks to stand up and have a walk around.
Stop back pain at work
Jobs that involve lots of heavy lifting may sometimes cause back pain. But working in an office can also affect back health, especially if you slouch over a computer keyboard all day. If your desk and computer equipment at work aren’t set up
correctly they can cause problems with your posture. Ask your employer to do a display screen equipment workstation assessment if you think your work environment is affecting your back or your posture in general. In the meantime, here are some of the recommendations from
Worksmart – a service backed by the TUC and Britain’s trade unions – that may help:
• Adjust your chair height so that your forearms are parallel with the floor when you type. Your feet should be flat on the floor (if they aren’t you may need a footrest or a higher desk).
• Adjust the angle and height of your backrest so that it supports your lower back and helps you sit upright with your back straight.
• Adjust your screen so that your eyes look down on it at an angle of between 15 and 20 degrees (slightly below eye level).
• Adjust your keyboard so your desk supports your wrists and forearms.
• Arrange your desk and equipment to minimise the amount of bending, twisting and stretching you need to do while working.
All About health 25
Adopt a stable stance Your feet should be apart with one leg slightly forward to help you keep your balance. Try to make sure you’re wearing suitable clothing (nothing too tight) and sensible footwear.
Keep the load close to your waist Doing this for as long as possible can help reduce the pressure on your back.
Avoid bending your back Avoid fully bending your back or fully bending your hips and knees – a slight bending of the back, hips and knees at the start of the lift is preferable. Also, don’t bend your back any further while you’re lifting (this can happen if your legs begin to straighten before you start the lift).
Avoid twisting Keep your shoulders level and facing the same direction as your hips rather than twisting or leaning sideways. If you need to turn, do so by moving your feet rather than twisting.
Keep your movement smooth Try not to jerk or snatch the load when you lift, as it can mean you’ll lose control, which may increase the risk of injury.
Don’t lift more than you can manage Make sure you’re lifting safely, which may mean lifting less than you think you can lift.
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