Back pain advice and prevention

Hi, I'm Harry. I'm a physiotherapist within the NHS. My job is working with people to help with problems relating to movement, function and pain. In this video, I will share advice on how to manage and prevent typical back pain in a physical job. Occasional back pain at work is normal, but if it lingers on and worries you, then it is worth talking to your employer about it. Back pain can have a big impact on your life, but I'm here to show you that most back pain improves with good self management, movement, and time. The best advice for most people with back pain is to keep moving. Talk to employer about your pain and find out if there is equipment to make your job easier or someone to help share a difficult load. Try to avoid sudden increases in workload or repetitive twisting movements when lifting. Ask for lighter duties, altered hours and additional breaks to aid your recovery. Use good lifting techniques and keep loads close to your body. If you can vary your tasks this is another great way to pace yourself. Workplace risk assessments should be put in place to keep you safe. Your workplace may have an occupational health team who can support you to stay healthy in work. Fit for Work advice from the government is also available. Please find useful links specific to work in the QR code. Remember, your back is strong and should improve with these reasonable adjustments. During the workday have small recovery breaks that you and your employer may see as necessary This might look like making a cup of tea, going for a walk or doing some light stretches This is a good chance to check how your body is feeling so that you can notice any improvements. My advice is to pace yourself, not push through excruciating pain levels, but work with acceptable and bearable pain. Pain mostly does not mean damage. When you get home from work, you may need to adjust some of the things you do for leisure while you have back pain. Gentle movement, rest, eating a balanced diet, less drinking, less smoking and good sleep are all crucial for recovery. Here is a link for some back pain exercises and lifestyle management. Don't ignore your stress levels. Stress can really affect your back pain making it feel much worse dealing with things that are stressful and looking after your mental health can help prevent and improve your back pain Scan this QR code for self help links relating to mood and mental health Occasional back pain at work is normal Be reassured most back pain improves of time If your pain is worsening despite good self management, then it is time to seek professional advice. Contact your local GP surgery and find out if there is a physiotherapist there. This person is called a first contact practitioner who can assess, advise, refer and signpost you to further support. You can also book in to see your GP who can suggest changes at work while you recover, and may provide you with a fit note to help you stay at work with reasonable adjustments or appropriately return to work in a timely manner. Research shows staying at work can be good for your physical and mental health and improves your overall quality of life. You can self refer to your local musculoskeletal MSK service online or on the phone. The MSK service is for problems of muscles, joints and bones. Please see helpful links in the QR code. If you have any of the following symptoms, medical attention immediately.