These guides are for employers looking to help their staff understand how to protect themselves from lower back pain - especially those prone to suffer due to the work they do. Staff absenteeism due to lower back pain is a major problem in Scotland. active-x clinics works with Edinburgh based businesses and can come in to talk to your staff and/or set up a health management program.
Not an HR professional? Feel free to pass this on to your HR department.
About this guideThis free guide has been provided by Clinic Director and Osteopath GavinRoutledge from activex clinics in Edinburgh. If your work involves sitting forlong periods at a desk, lifting heavy objects or you are just prone to back painthere is a lot you can do to help yourself.Your employer has recognised the importance of helping youmanage your health and has provided you with a copy of thisguide. If you have any questions about low back pain or anyother kind of pain that you need answering please check with aregistered professional. This guide must not be used as asubstitute for sound medical advice.This is one of 10 guides that will answer all the questions youhave about back care health. Feel free to pass it on to anyoneyou know who might find this information useful.For more help you can visit our bloghttp://www.active-x.co.uk/blogYou can also follow me on Twitterhttp://www.twitter.com/cityoestopathEdinburgh Clinic0131 221 1415or 0845 2601520activex clinics14 Stafford StreetEdinburghEH3 7AUMon-Fri: 8.30am-8pmSat: 8.45am-4pm
The 10 Guides Included in this series are: 1. How does my lower back work? 2. What is the cause of my pain? 3. Do’s and Don’ts of back pain 4. Best positions for sitting, standing and lying down 5. I’m overweight – how does that affect my back pain? 6. What’s better for the pain – heat or ice? 7. Should I wear a back support? 8. Differences between Osteopaths, Chiropractors and Physiotherapists 9. Exercise – you have got to be joking! 10. Useful back pain advice to follow
Should I wear a back support?Yes, is the simple answer to that question and one of the best things to wear isa lumbar support belt.A lumbar support belt is a tight fitting, broad, elasticised belt worn aroundyour waist and upper hips. A good lumbar support belt may help to relieve lowback pain and sciatica by stabilising your pelvis, joints and lumbar spine.The general design for a lumbar support belt resembles a girdle that fastens inthe front; they may have a combination of Velcro and buckles on the front thatlet you adjust it for a comfortable fit while still providing support.Along the lumbar area of the lower back, the belt normally is designed withextra padding to cushion the area as well as provide back support. Manydesigns include a non-roll pattern that helps to keep the lumbar belt in placeeven during strenuous activity.Lumbar support belts may be worn to help provide back pain relief or to helpprevent back pain from developing. They are highly effective for peopleseeking relief from pain because they support the low back area making itpossible for strained muscles to relax.The lumbar belt can also be worn under clothing and whenever you are doingany activity that places stress on the lower back.Will it relieve my back pain? By increasing your awareness of your movements it reminds you not to make sudden or strenuous movements and ensures that you move carefully, relieving your pain in the process. It helps to hold you up, relieving the load on your tired, spasmy back muscles and on your spinal column itself. It will not cure you, but it will help you to get through the day.
When should I use it?Use it all the time you are moving around to start with – other than when youare doing your exercises (exercises will help your back pain – please read guide10 for more information on that) or when you are relaxing.As the pain eases, use the belt less. The people who sell you the belt shouldinstruct you on how to wear it but here are some guidelines 1. Stand with the belt held behind you, holding one end in each fist. 2. Pull the ends straight out, away from your sides. 3. When at full stretch, pull the ends forwards around your waist, overlapping the Velcro bits at the front.This in itself can be hard to do well when you are in pain, but it is importantthat the belt is on tightly. It should cover the top half of your hip bones; if it isquite broad it will reach the bottom of your rib cage.Where do I get one?You may be able to get one on loan from your GP. Otherwise, try phoningplaces like chemists and sports shops. You can also buy them on the internet.Make sure you know your waist and hip sizes, and if you are not physically ableto collect it yourself, make sure whoever gets it for you has this information.Getting help with your back painAlthough mild low back pain can be dealt with at home, if you have beensuffering with any kind of back pain on a regular basis I recommend you get itchecked out by a professional. Your doctor can refer you to someone or youcan visit our offices if you want to be seen quickly.We will be able to advise you on what to do and what not to do to helpyourself, and help you towards overcoming your back pain. If you feel youcould benefit from some expert advice call us on 0131 221 1415.