Lower back pain guide - Preventing, identifying and managing lower back pain providing solutions for wellbeing in work
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providing solutions for wellbeing in work Lower back pain guide Preventing, identifying and managing lower back pain
Back pain
Understanding back pain.
Back pain is the leading cause of long-term sickness in the UK.(1)
What are the triggers?(3)
Back pain can be triggered by every day activities including:
Back pain will • Bending awkwardly • Slouching in chairs
affect 80% of or for long periods
• Twisting
the working • Lifting, carrying, pushing
or pulling incorrectly • Over-stretching
population at
some time
during their Risk factors(3)
working lives. (2)
There are some factors that put you at increased
risk of developing back pain which include:
• Being overweight – extra weight
This guide includes information about back pain, the risk puts pressure on the spine.
factors, how you can protect yourself against developing back
pain in the future and a range of treatments available. • Smoking – this may be due to tissue
damage in the back caused by smoking.
The causes(3)
Lower back pain(4) is rarely anything serious It can be difficult to diagnose the • Pregnancy – the extra weight of
and, with access to the correct information exact cause of lower back pain. carrying a baby is known to place
and advice, most sufferers are able to extra strain on the back.
The majority of cases however are not
manage their back pain successfully.
caused by serious conditions and are from
sprains, irritated nerves and minor injuries. • Stress – can cause tension in the
Back pain and lower back pain are
back muscles resulting in pain.
common problems and, for most sufferers,
fortunately only lasts a few days or weeks.
2 Lower back pain guidePreventing back pain
Prevention.
There are several things you can do that can help prevent back pain. One of the best ways to prevent back pain is to
keep your back muscles strong.
Myths and reality(7)
5 ways to prevent back pain(5)
There are a number of myths about low back pain, which can act as obstacles, including:
Posture – keep your feet flat on the
ground when sitting at your desk and Myth Reality
keep your back straight.
Pain means Pain can occur without injury. Even with pain, it is possible to con-
serious damage tinue working. Temporary pain is often part of recovery.
Lifting – always lift and carry close to Work caused Lower back pain is a common complaint across the whole
the body, bend your knees and make my pain population. Work can trigger symptom but is unlikely to cause
your legs do the work. any substantial damage.
A Health and Safety Executive guide (The Manual
Handling Operations Regulations 1992) contains
Work will make The condition is not normally made worse, provided significant risks
important information about manual handling.(6) things worse are removed. Work may be uncomfortable, but this does not mean
it is doing any harm.
Medical treatment Most people with lower back pain don’t see a doctor. Relying on
Sitting – if you are using a keyboard
is necessary doctors or other practitioners is rarely enough to help you back
make sure your forearms are horizontal
to work.
and your elbows are at right angles.
Lower back pain The opposite is true: activity promotes recovery.
must be rested
Driving – make sure your lower back is Often going to work, perhaps with temporary adjustments (for
Sick leave is needed
properly supported. If you are driving a example changing your desk height), is better. Fit notes are better
as part of treatment
long distance take regular breaks. than sick notes.
Don’t return to work Many people can remain at work without requiring sick leave.
Sleeping – make sure you have a good until 100% better
mattress that supports your weight well.
3 Lower back pain guideSelf help treatments
Treating back pain.(8)
There are many treatments that can help back pain and control the symptoms. Here are our top 5.
1 Medication 2 Hot and cold 4 Sleeping
Some over the counter treatments position
1 medication can be very You may find that hot and Experiment with changing
2 helpful, so talk to your cold treatments relieve sleeping positions to take
pharmacist for more advice. the pain. Hot treatments some strain off your back.
The following is commonly include a hot bath or hot If you sleep on your side,
used to treat back pain: water bottle to help ease draw your legs up slightly
the pain. Cold treatments towards your chest and put
• Paracetamol can be
3 effective in treating most
include using a bag of frozen
vegetables or ice pack.
a pillow between your legs.
cases of back pain.
5 Keep moving
• Ibuprofen is an anti- 3 Manual therapy It’s important that you do
inflammatory, so is useful Combining an exercise not stay in bed, or become
for back pain. programme with a course of inactive for long periods
• Codeine is a stronger manual therapy, especially of time. The more active
4 painkiller, often used when the pain is persistent, you are, the quicker your
in conjunction with can be very beneficial. recovery is likely to be.
Paracetamol. Manual therapy is provided Activity can range from
by chiropractors, osteopaths walking around the house to
• If you also experience and physiotherapists, so walking to the shops. Going
muscle spasms in your you should speak to your back to work can also help,
back, your GP may General Practitioner for more as this contributes to your
5 recommend a short course information (chiropractic and return to a normal pattern
of a muscle relaxant, such osteopathy treatments are not of activity and this can
as diazepam. widely available on the NHS). distract you from the pain.
4 Lower back pain guideManaging lower back pain in the workplace
Recovery.
Rehabilitation support can help you make a phased return to work and often means a faster return to your normal duties.
Areas to consider when returning to work When to seek further treatment(9)
Most lower back pain does get better on its own but you should seek medical advice if you
have experienced any of the following:
• Persistent pain that does not improve • Numbness around your bottom, legs
after a few weeks or arms
• Loss of bladder or bowel control • Night pain or progressively worse pain
• You have had cancer in the past
Further information
• Recovery – it is important to understand that you do not Remember that lower back pain is a common complaint and is rarely anything serious.
need to be 100% recovered in order to return to work.
Members of Group Income Protection have access to EmployeeCare, which provides
Working will aid your recovery and you can look to modify
your activities accordingly with the support of your employer. information on health and wellbeing, with practical and emotional advice and support.
• Ergonomics – it’s important to take regular We have also developed a range of Well in Work guides, including physical
breaks away from your desk and to avoid sitting activity and mental health. Click here to download the free guides.
in a prolonged position for too long.
• Workstation assessments – make sure you know how
to sit correctly. Computer screen position, chair height providing solutions for wellbeing in work providing solutions for wellbeing in work
and desk equipment layout are also important factors.
• Employee Assistance Programmes – can provide effective Physical activity guide Mental health matters
support around health and wellbeing so speak with Get active and stay active Taking care of your mental health
your employer to see if you have access to one.
• Work demands – look at requesting reasonable
adjustments to your role, like a phased return to
work, alternative duties and increased rest breaks.
5 Lower back pain guideReferences
Sources
1 http://www.nhs.uk/Livewell/workplacehealth/Pages/backpainatwork.aspx
2 http://www.backcare.org.uk/factsandfigures
3 Information adapted from NHS website. http://www.nhs.uk/conditions/Back-pain/pages/causes.aspx
4 Lower back pain is defined by NICE as soreness or stiffness in the back between the bottom of the ribcage and the top of the legs.
http://www.nice.org.uk/guidance/cg88/resources/press-releases2
5 Prevention of back pain adapted from NHS website. http://www.nhs.uk/Conditions/Back-pain/Pages/Prevention.aspx
6 The Health and Safety executive contains important information about The Manual Handling Operations Regulations 1992. See this link for full
details. http://www.hse.gov.uk/pubns/indg143.pdf.
7 Myths adapted from “Tackling Musculoskeletal Problems: A guide for clinic and workplace identifying obstacles using Psychosocial Flags
Framework” Author: Nick Kendall, Kim Burton, Chris Main, Paul Watson.
8 Treatments of back pain adapted from NHS website. http://www.nhs.uk/Conditions/Back-pain/Pages/Treatment.aspx
9 When to seek further treatment taken from http://www.theguardian.com/lifeandstyle/2012/may/20/getting-treatment-for-back-pain
Disclaimer: This guide is intended as guidance only and should not be used instead of professional advice. For professional advice please speak to your General Practitioner.
Employee Support
Depending on which type of benefit your employer has with Canada Life, you will have
access to a range of free services which we offer to support employee wellbeing.
Speak to your employer for further information.
www.canadalife.co.uk/group
@Canadalifegrpuk
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