Creating healthy workplaces through prevention, general back care awareness, early detection and treatment of back problems.
ABOUT BACK CARE AWARENESS WEEK
Back pain is one of the most common musculoskeletal problems worldwide that affects people of all ages. It is estimated that around 9 million people in England live with back pain. Most of us will experience back pain at some point in our lives and given its ubiquity, it’s important that we learn more about this health problem and understand how back pain can be managed so that it doesn't stop us from doing day-to-day activities. Back Care Awareness Week (7th-12th October), which is an annual campaign run by Backcare, serves as a perfect opportunity to raise awareness about back pain, its causes, and ways to prevent and manage it.
CAUSES OF BACK PAIN
Back pain may present as muscle aches, morning stiffness, and shooting, burning, or stabbing sensations. In most people the pain is very unlikely to be caused by a serious problem but it may be due to a range of factors, including:
poor posture
lack of exercise resulting in stiffening of the spine and weak muscles
improper workstations
incorrect manual handling
an injury like a pulled muscle (strain)
repeated heavy physical work that strains the back muscles and spinal ligaments
Also, medical conditions such as a slipped disc, sciatica, or ankylosing spondylitis can sometimes cause back pain. Very rarely, back pain can be a sign of a serious health problem such as a broken bone, cancer or an infection.
Most cases of back pain tend to clear up without the need to see a doctor, however it's important to see a healthcare professional if the pain:
is severe or gets worse over time
lasts for a long time and doesn't improve for a few weeks
affects everyday activities
MANAGING BACK PAIN
There has been a lot of research in recent years which has changed the thinking about the best way to deal with back pain. Many people are able to deal with back pain themselves most of the time.
Exercising
Many people who suffer from back pain avoid exercise thinking that it might make pain even worse. However, staying active is one of the most important ways you can help yourself if you have back pain. It's because keeping the muscles around the spine strong can provide more support to the bones and joints and take pressure off them. When you stop being active for a long period of time, the muscles in the back become weak and the back becomes more stiff and painful. There are many forms of exercise that can help you with back pain, such as swimming, walking, stretching, or Pilates. The key is not to overdo it, but start off gently and to gradually increase the amount you do. If you’re having any trouble exercising, you could see a GP or ask for a referral to a physiotherapist for specific exercise advice for you.
Heat and ice packs
Applying a heat pack to the affected area can help ease pain and stiffness. You can use a microwavable wheat bag, a hot-water bottle, or a reusable heat pad which you can buy from a pharmacy. You should always make sure that hot water bottle is fully sealed and that you protect your skin from direct contact with a heat pack to avoid burns or irritation of your skin.
Also, ice packs bought from a chemist or even just a bag of frozen peas may be helpful with easing the pain, especially in the first few days of any injury. Do not put an ice pack directly onto your skin - you should wrap it in a towel to protect your skin. You should always read the instructions carefully if you have bought a heat or ice therapy product.
Posture
Posture means the position in which you hold your body. You should try to maintain good posture when sitting and standing. Poor posture causes unnecessary loading on the spine and may lead to more pain so you should avoid slouching or being in awkward and hunched-over position. For example, when sitting in your chair there shouldn't be a space between the chair and your lower back. You should relax your shoulders, place your feet flat on the floor and try not to cross your legs or lean to one side. Also, it's important that you try to change your posture often, because remaining in the same position for a prolonged period of time can make the pain worse.
Lifting correctly
Knowing how to lift correctly may help you prevent further episodes of back pain. You should bend your knees when lifting and allow your spine to move as necessary, without twisting it. Avoid lifting anything that is too heavy for you, or which is large or an awkward shape, and always ask for help if you need it. When doing tasks like carrying shopping bags, try and split the load between both hands and keep the weight close to your body. Also, if you’re wearing a back pack, make sure that you use both straps to spread the weight, as wearing your bag on one shoulder can cause uneven loading of your spine leading to further back problems.
Pain relief
Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen may help to reduce pain and allow you to continue with your everyday activities. NSAIDs can be bought at chemists and supermarkets without a prescription. If this doesn’t help, a doctor may prescribe a different NSAID or another type of painkiller that may work better for you. A healthcare professional may also prescribe a medicine called an opioid for back pain. Weak opioids like codeine may be given for moderate pain and for severe and persistent pain, stronger opioids, such as morphine, may be prescribed. Your doctor should explain the risks and side-effects of taking this sort of medication to you.
Each medication works in a different way and most people only need to take painkillers for a few days or weeks. You should carefully follow advice from a qualified professional regarding the use of pain medication and always follow the instructions on the packet.
We have compiled a list of resources that have some useful advice and exercises for people suffering from back pain:
If you suffer from long-term back pain, visit the NHS website to find out more about the help available including pain clinics, pain-management programmes, support groups, as well as complementary and alternative medicine.
You can also find further resources and links to charities and support services in your local area on the Painkillers Don't Exist Campaign website.
HOW CAN BACK PAIN AFFECT your WORKPLACE?
6.6 million working days were lost due to musculoskeletal disorders (MSK) in 2022/2023. Also, there were an estimated 473,000 workers affected by work-related musculoskeletal disorders and 41% percent of these cases were back related.
Back pain can adversely affect people's general wellbeing, reduce their productivity, and is one of the main causes of sickness absence. Some musculoskeletal problems can be caused or made worse by various factors at work. These could include:
incorrect use of display screen equipment (DSE)
not having equipment in the workplace personally adjusted
unsuitable home office set-up
sitting or standing for a long time without moving and taking breaks
a poor working environment
moving a heavy load
repetitive movements
a pace of work that does not allow sufficient recovery between movements
bending, twisting or reaching
fixed or constrained body positions
driving long distances, especially if the seat is not properly adjusted
using power tools and operating heavy machinery
working when overtired or injured
Preventing musculoskeletal (MSK) disorders and associated long-term sickness absences should be a high priority for any organisation. Employers must ensure employees do not suffer ill health or injury as a consequence of their work. Adopting good MSK practises in the workplace can help to:
improve employee's quality of life and support those with existing MSK conditions to stay at work
reduce sickness absence
reduce presenteeism
increase productivity
improve retention
reduce costs associated with working days lost, sick pay and retraining
There many things that can be done in the workplace to reduce threats to MSK health, including adapting physical environments and work practices, promoting healthy habits, as well as early interventions to identify and address problems.
GENERAL AWARENESS ABOUT BACK CARE
Some employees may be suffering from musculoskeletal problems and bad backs related to imbalance and inactivity as a direct result of a sedentary lifestyle. Share various resources about back care to raise general awareness about this problem and help your employees understand how they could look after their MSK health. Apart from sharing resources via e-mail or intranet, you could also organise a webinar or a workshop to provide your staff with further advice and offer them an opportunity to ask any back care related questions.
For example, Back care and posture webinar that we offer through our partner services can cover:
Why postural balance and alignment are important
What back pain is and what the common triggers are
How back pain is linked to stress
Lifestyle changes to prevent back problems and poor posture
How to protect your back at work, whilst driving and when standing for long periods
display screen equipment (dse) assessment
Under The Health and Safety (Display Screen Equipment) Regulations, employers must protect their workers from the health risks of working with DSE equipment, such as PCs, laptops, tablets and smartphones. The Health and Safety (Display Screen Equipment) Regulations apply to workers who use DSE daily, for continuous periods of an hour or more. This includes when employees are:
• At a fixed workstation
• Mobile workers
• Home workers
• Hot-desking
As an employer you have to ensure that your employees' workstations are set up properly to help avoid exacerbating existing medical conditions or potentially creating new issues. Our DSE assessments evaluate any hazards that may be present and suggest recommendations that should help improve the employee’s health and wellbeing.
Working with display screen equipment (DSE): a brief guide from HSE can provide you with a guidance on complying with the Health and Safety (Display Screen Equipment) Regulations 1992.
MANAGEMENT Referral
As MSK issues can affect everyone in a variety of ways, it's crucial that employers recognise the individual situation and measure the extent of an impact the condition has on the employee. This will allow them to build a tailored approach to support the employee and help them carry out their work safely and effectively.
Our Management Referral Service can help employers understand how employee’s working environment is affecting their health and recommend any reasonable adjustments they should make. Our clinicians can devise a return to work plan, suggest changes to a workstation or a provision of a specific equipment, as well as advise whether further specialist support is needed for the employee taking into consideration any healthy concerns they may have.
PHYSIOTHERAPY
Although physiotherapy is available free of charge on the NHS throughout the UK, waiting lists for NHS physiotherapy can be very long. As a result, many people are left in pain and their quality of life is adversely affected. Occupational Health can provide employees with a fast route to MSK assessment, diagnosis and specialist treatment to help them relieve pain, reduce discomfort, and restore movement.
Our physiotherapy partner services can provide a diagnosis with a clear and understandable explanation of the problems associated with the symptoms, and a personalised treatment plan with appropriate rehabilitation exercises. All physiotherapists that we work with are fully registered members of the Health & Care Professional Council (HCPC) and the Chartered Society of Physiotherapy (CSP). The assessments can be done via telephone, video, or in-person in scheduled clinics where appropriate.
MANUAL HANDLING TRAINING
As manual handling and repetitive movements can also contribute to back pain and other musculoskeletal disorders, it's crucial that staff knows techniques that should be used when carrying out manual handling tasks. All staff should be required to complete the mandatory manual handling training provided by their employer which is relevant for their role as soon as they start work. The content of the training should be tailored to the tasks the employees carry out and the environment they work in. Keeping up to date with the latest training techniques for manual handling and taking the opportunity to participate in refresher training courses is always a good practice.
Manual handling at work: a brief guide from HSE will provide you with more information about the problems associated with manual handling and give you guidance on how to deal with them.
MANAGE THE RISK OF BACK PAIN
As an employer you have a duty under health and safety legislation to make sure the risks to health in the workplace are properly controlled and this includes risks to musculoskeletal health. Although manual handling like lifting, bending, or twisting and whole body vibration are known risk factors for back pain, accidents, such as trips and falls, can also be a factor.
You should identify what activities can cause back pain and decide whether they can be avoided or changed. Consulting and involving your staff and their representatives is always a good idea because they have first-hand knowledge of the work and can suggest some changes or practical solutions. You should also encourage them to report any problems early on before they become more serious, so that you can take steps to reduce the risk and offer the right support. Moreover, you should ensure that any controls, like lifting aids, are available, used by the staff, and well maintained.
Find out more about managing risks and risk assessment at work on the HSE website.
Prevention, general back care awareness, early detection and treatment can support employees to remain in good health, stay independent and continue to work. For staff who already have a long-term back pain problem, reasonable adjustments can help reduce the risk of worsening a disorder and ensure they can stay in work. The Musculoskeletal (MSK) Health Toolkit for Employers can help you further understand the challenges in the workplace and what you could do to prevent MSK problems among your staff.
Get in touch with us to find out more on how we can support good MSK health in your workplace.
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