2. Come with me, let me show you…
How does your back work?
You have 33 small bones in your back called vertebrae
Five different types of vertebrae, each with a specific job
Between them are small soft discs – the spine’s shock absorbers
A large and complex group of muscles for support and movement
Come with me, let me show you…

3. What causes back pain?
Most acute (short-lived) pain is caused by muscle or ligament strain, which is often a result of:
Lack of exercise or over-exercising
Poor Posture
Sitting for long periods
Lifting heavy or bulky objects incorrectly
Being overweight

4. Are you sitting comfortably? Poor Posture
Cricked Neck
Monitor too low
Leaning too far forward
ouch!
Arms lower than your table
Not sitting far back enough
Don’t do your doughnuts! Damage your discs & there’s no going back
Feet raised off the floor

5. Are you sitting comfortably? Good Posture
Eyes in line with the top of your screen
Back rest should follow the S curve of your spine
Knees at right angles
Bottom as far back as possible in the chair
Feet flat on the floor

6. Top ten Tips
Posture
Don’t slump in your chair, hunch over your desk or walk around like Quasimodo
Sit on a chair with a backrest, with your feet flat on the floor or on a footrest. Change position regularly, take breaks, stand up and stretch

7. Lifting & Manual Handling
Top ten Tips
Lifting & Manual Handling
Bend your knees and your hips, NOT your back
Never twist and bend at the same time
Always lift and carry objects close to your body
Use a rucksack, not a single sling bag

8. Health Exercise your back regularly – walk, swim and cycle
Top ten Tips
Health
Exercise your back regularly – walk, swim and cycle
Stop Smoking – or at least cut down
Keep your weight down – eat healthily

9. Beds & Sleeping Choose your mattress carefully Top ten Tips
small of your back and the matress then the mattress is just right
Use pillows to support your knees and waist when sleeping
Get out of bed by turning on your side first

10. Support & Advice – Work Speak to your manager
He/she can refer you to the occupational health service provider or arrange local action plans
If you want to talk things through or need emotional support, contact Care First
The longer a back pain sufferer stays at home, the more likely they are to develop a disability and the harder it becomes for them to get back to work

11. Support & Advice – Home
In the early stages mild pain killers and anti-inflammatory medication can help alleviate pain, as with any medication check with your GP or pharmacist first
Speak to your GP for onward referral to e.g. physiotherapy
Call NHS Direct (England and Wales) or NHS 24 in Scotland on
Or seek private treatment e.g. physiotherapy, osteopathy, medicinal acupuncture