Reduce your risk of back pain

What we’ll cover today

• What we know about back pain

• Common risk factors for back pain

• Tips for reducing the risk of back pain

What we know

• 80% of people suffer back pain at some point in their life

• 5% of people suffer back pain for longer than 6 months

• Most people recover from back pain episodes naturally within a few weeks

• Just as common in office workers compared to manual workers

Common risk factors for back pain

Things not in your control Things in your control

Medical conditions (e.g. arthritis) Seating position / twisting

Genetics Sitting for long periods

Lifting heavy or bulky objects

incorrectly

Lack of exercise

Weight management

Smoking

Tips for reducing your risk of back pain

Four really effective ways to reduce your risk are to:

1. Sit well

2. Move well

3. Lift well

4. Breathe Well

Sit well

Check your work station every day

Click the link for a DSE

check

http://connect/assurance/

SafetyAndCompliance/

OccupationalHealthandSafety/

dse.aspx

If you work with a laptop, when

possible, attach a mouse, keyboard

and screen

Move well

Moving gets extra blood to muscles and can heal you quicker

• If you work at a desk – every 45 minutes stand up and take a short break away

• If you have a manual job – stretch before and after work

• Be active outside of work – exercise strengthens muscles in the core and back

Click the link below for some basic back stretches

http://www.nhs.uk/Livewell/Backpain/Pages/low-back-pain-exercises.aspx

Lift well

Wherever possible avoid lifting or carrying anything weighing more than 25kg

• If you do lift:

–Always bend from your knees and not your back

–Keep your feet wide for a stable base

–Face the object, don’t twist

–Carry the object close to your body

Breathe well

Smoking can affect nutrient and oxygen flow to important parts of the spine and muscles supporting your back

• For free advice on giving up

call:NHS smoking cessation helpline on: 0800 434 6677

or visit:

http://smokefree.nhs.uk/

What if you suffer back pain?

For accident related injuries

• Tell your line manager – who can arrange occupational health support

• Fill in an accident form

• Contact your GP

For general back pain

• Apply ice and heat (5 minutes each) for 20 minutes

• Keep moving as much as possible to help heal more quickly

• If there is no improvement, or it gets worse after a few days, contact your GP

Remember!

Most back pain can be prevented by taking positive steps and looking at what you do every day to assess whether

there is a risk

What you can do next

• More information and helpful articles – see Occupational Health and Wellbeing on Connect

• For podcasts and videos on how to become more active click below

http://www.safety.networkrail.co.uk/Communication-and-Health/Occupational-Health-and-Wellbeing

• For a DSE check click belowhttp://connect/assurance/SafetyAndCompliance/OccupationalHealthandSafety/dse.aspx

• For more information on back pain click belowhttp://www.nhs.uk/Conditions/Back-pain/Pages/Introduction.aspx