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Understanding Back Pain: Tips for a Healthy Spine

Learn how your back works with its 33 vertebrae and find out what causes back pain. Discover top tips for posture, lifting, health, and sleeping comfort to maintain a healthy back. Get support and advice for dealing with back pain at work and home.

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Understanding Back Pain: Tips for a Healthy Spine

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  1. 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…

  2. 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

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

  4. Are you sittingcomfortably?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

  5. 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

  6. 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

  7. 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

  8. Top ten Tips Beds & Sleeping • Choose your mattress carefully • If your hand slides fairly easily between the 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

  9. 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

  10. 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 0845 4647 (England and Wales) or NHS 24 in Scotland on 08454 24 24 24 • Or seek private treatment e.g. physiotherapy, osteopathy, medicinal acupuncture

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