About 150 million working days are lost each year because of low back pain.Back pain is the second-most common cause of long-term sickness after stress. Most of us will have back pain at some point in our lives.
The most common causes of back pain are strained muscles or ligaments, wear and tear, bad posture and stress.
Although painful, it’s not normally serious. The pain generally lasts from a few days to a few weeks. It usually clears up after about six weeks.
In most cases the best treatment is to stay active and, if necessary, use over-the-counter painkillers. Although you may feel like going to bed, this won’t help and could make things worse.
The longer you stay immobile, the weaker your back muscles will become and the more they’ll hurt in the long term.
Maintaining a sensible level of movement, based on your usual activities, and getting back to work as soon as possible are the best ways of dealing with the pain and helping your back to recover.
Any exercise that strengthens your legs, back and stomach will help to keep your back healthy.
Techniques such as yoga, tai chi, Pilates and the Alexander technique can improve balance, flexibility and strengthen the lower back and abdomen. You can take classes or follow a DVD or booklet in your own home.
Make sure you sit comfortably at your desk. Good posture at your desk can help prevent repetitive strain injury (RSI), which is a cause of back pain. Try to sit up straight and ensure that your lower back is supported.
Take regular breaks
Taking short, regular breaks while at work can help. This will give some of your muscles a chance to relax while others take the strain and prevent you getting stiff and tense.
Have a change of activity in the break. For example, if you’ve been sitting, take a short walk or find a task that involves standing.
Use your rest break to achieve something: pour yourself a glass of water, make a cup of tea, or do some stretches. This will encourage you to take a break.
Try not to sit in a slumped position at a desk, in your car or in front of the TV.
Use chairs that give your back the support it needs, as set out in the Health and Safety Executive’s booklet Working with visual display units (VDUs) which is free to download.
If you’re unsure about your seating position ask your manager for a workplace assessment.
Keep in shape
Excess weight puts extra strain on your spine, especially if you’re carrying those pounds on or around your stomach. If you’re overweight, losing the excess will reduce your risk of back pain.
Exercising to lose weight will also help to improve your posture and stretch your muscles.
If you’ve been off work for more than a month because of back pain, your GP may suggest other treatment.
You may be referred to a physiotherapist or to another programme where you’re seen by a team of experts who can investigate appropriately and help with the causes of pain.
You could also see an osteopath or chiropractor, although you are likely to have to pay for this treatment yourself.
