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.

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…

What causes back pain?Most acute (short-lived) pain is caused by muscle or ligament strain, which is often a result of:

Poor Posture Sitting for long periods

Lifting heavy or bulky objects incorrectly

Lack of exercise or over-exercising

Being overweight

Are you sittingcomfortably?Poor Posture

Leaning toofar forward

Cricked

Neck Monitor too low

Feet raised off the floor

Arms lower than your tableNot sitting far

back enough

Don’t do your doughnuts!Damage your discs & there’s no going back

ouch!

Are you sittingcomfortably?Good Posture Eyes in line

with the top of your screen

Knees at right angles

Back rest should follow the S curve of your spine

Bottom as far back as possible in the chair

Feet flat on the floor

Posture

1. Don’t slump in your chair, hunch over your desk or walk around like Quasimodo

2. 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

Top ten Tips

Lifting & Manual Handling

3. Bend your knees and your hips, NOT your back

4. Never twist and bend at the same time

5. Always lift and carry objects close to your body

6. Use a rucksack, not a single sling bag

Top ten Tips

Health

7. Exercise your back regularly – walk, swim and cycle

8. Stop Smoking – or at least cut down

9. Keep your weight down – eat healthily

Top ten Tips

Beds & Sleeping

10.Choose your mattress carefully

• If your hand slides fairly easily between the

• Use pillows to support your knees and waist when sleeping

• Get out of bed by turning on your side first

– small of your back and the matress then the mattress is just right

Top ten Tips

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

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