Your guide to
encouraging back
care in the workplace
Managers’ checklist
Spotting the signs of musculoskeletal (MSK) issues in employees
• Does a DSE assessment need to be completed?
• Has anything been flagged during the DSE?
• Has there been an increase in absence due to MSK complaints?
• Has there been a negative change in mood?
• Has there been a change in posture (slumping, slouching)?
• Has there been a general increase in complaints?
• Is there a history of MSK complaints or injuries?
• Has there been an increase in stress?
• Have any manual handling tasks changed?
• Have any of the red flag signs below been reported?
Any ‘yes’ answers may require further investigation or management.
Red flags
It is only in rare occasions that back and leg pain is medically serious, even if your pain is
severe. There are however a few things you need to be aware of which may indicate a serious
reason for back pain. In most cases a cluster of these symptoms need to be present before it
should be classified as serious.
• Pain while resting and pain that is worse at night
• A traumatic onset of pain, such as after an accident
• Pain that gets progressively worse and is not affected by any change in posture or position
• Persistently feeling unwell
• Significant unexplained weight loss and a loss in appetite
• When the first episode of back pain occurs under 20 or over 50 years of age
• A medical history of cancer, steroid use, drug use, HIV
• Widespread progressive bilateral leg weakness, pins and needles or numbness
• Pins and needles or numbness around the genitals or anus
• Difficulty or incontinence of bladder and bowel function
• Early morning stiffness that lasts for more than an hour
• Back like pain around the trunk area
• 5 D’s - Dizziness, Double vision, Drop attacks – sudden spontaneous fall while standing or
walking, Dysphasia – impairment of speech and language, Disturbed gait – deviation from
normal walking
If you are worried about any of the above you should seek medical advice straight away.
Managing persistent pain
The facts
• 44% of all work related illnesses are musculoskeletal disorders1
• 7.6 million working days are lost every year due to work related
musculoskeletal disorders1
• Musculoskeletal injuries make up 57% of long-term absence for manual
workers, and 46% for non-manual workers2
• An estimated 583,000 people in Great Britain suffer from a musculoskeletal
disorder they believe was caused or made worse by work1
• Chronic or persistent pain is a growing problem that results in recurrent
episodes and more frequent courses of treatment
• Persistent pain can cause significant disability
Health & Safety Executive statistics
CIPD Absence Management survey 2011 in partnership with Simplyhealth
1
2
Why do you get pain?
Take control
Acute pain in most cases disappears within three months
when the underlying cause of pain, usually in response to an
unidentifiable event, has been treated or has healed.
Managing your symptoms through addressing the physical,
psychological and social factors will improve your quality
of life.
Chronic pain occurs because pain from an acute condition
remains active, despite the injury healing. Sometimes the
condition itself is of a chronic nature, such as arthritis, so
pain is due to an ongoing pathological process.
Exercise
Chronic or persistent pain is often permanent. It is still
unknown why it occurs.
A vicious cycle
Persistent pain can be stressful and is frequently associated
with alterations in sleep, strain on relationships, social
withdrawal, fatigue, decreased concentration, depression,
reduced activity and impaired function. All these factors
interact with each other, so increase the pain you experience
and affect your quality of life. It creates a vicious cycle that
needs to be broken.
Exercise can help to reduce your pain and manage it in the
long term, as well as provide many other psychological,
physical and social benefits. You should aim to do three main
types of exercise:
•Stretching
•Strengthening
•Aerobic
Do exercise you enjoy, but in a
paced manner so your pain does not
increase. You don’t have to cut out a
particular exercise completely if it is
causing more pain, rather reduce the
amount you do.
Managing persistent pain
Pace yourself
Set goals
When starting or returning to an activity you have been
avoiding due to your symptoms, it is important to pace
yourself and establish your baseline so your body adjusts
gradually.
Setting goals will help keep you focused to break the vicious
pain cycle. These goals can be around anything, such as
exercising, social situations or work.
Organise activities to time, not pain, as this will give you more
control.
• Pacing gets easier with time and practice and starts to
become part of your life
Make sure your goals are achievable by breaking down the
larger goals into manageable components, for example,
building up the amount you stand each time you watch your
child play football.
• Pacing will allow you to return to activities you have been
avoiding due to pain and experience new ones
To find your baseline
1 Choose an activity, such as sitting or walking
2
Measure the length of time you are comfortably able to do this without your pain starting or increasing
3 Do this at least three times a day, on good and bad days
1310018-managing pain
4 Take the average of these times and take off 20%
The information provided here is of a general nature and for information only. You are strongly advised to seek your own independent advice and you should not seek to rely on the general
information provided. Simplyhealth accepts no liability for reliance by any person on the information.
Simplyhealth is a trading name of Simplyhealth Access, which is authorised by the Prudential Regulation Authority and regulated by the Financial Conduct Authority and the Prudential
Regulation Authority. Simplyhealth Access is registered and incorporated in England and Wales, registered no. 183035. Registered office, Hambleden House, Waterloo Court, Andover,
Hampshire, SP10 1LQ. Your calls may be recorded and monitored for training and quality assurance purposes.
Back stretches
Exercise will help you to manage and reduce your pain, as well as act as a prevention. The benefits of exercise are
plentiful; you can move more easily, reduce stiffness and tightness, improve your general fitness, make your bones
stronger, improve your immune system, help you get a better nights sleep, improve your ability to function, help you
to manage your weight, increase your confidence as you move without exaggerating your pain, boost your positive
emotions and reduce depression.
You should aim to do stretching, strengthening and aerobic exercises. To get you started, try these back stretches
below. If you have any pre-existing issues, please discuss these with your GP or Physiotherapist before completing
these exercises.
Passive range of motion rotation
Lie on your back with your knees bent. Keeping your knees
together, lower them to the floor as far as you can on one
side and maintain the stretch. Return to the starting position
and repeat on the other side. Note: Do not raise your
shoulders off the floor when you lower your knees. Repeat
ten times on each side.
Active range of motion pelvic tilt
Kneel down on your hands and knees with your knees
directly under your hips and your hands directly under your
shoulders. Keep your chin tucked in while you make your
lower back as round as you can (tilt your pelvis forward).
Return to the neutral position and then arch your back as
much as you can (tilt your pelvis backward). Return to the
starting position and repeat ten times.
Flexion
Lie on your back with your knees bent. Wrap your hands
around your knees and pull them towards your chest.
Raise your head and shoulders off the floor and bring them
towards your knees. Hold this position for three seconds and
repeat five times.
Passive range of motion extension
Lie on your stomach with hands under your shoulders. Push
up with your arms and gradually lift your head and back.
Keep your buttocks relaxed and your pelvis against the
ground. Push up only as far as it feels comfortable on the
lower back, lower yourself and repeat ten times.
Strengthening glutes and bridging
Lie on your back with your knees bent. Draw your belly
button in towards your spine. Tighten your buttock muscles
while lifting your buttocks off the ground until your trunk is
aligned with your legs. Slowly return to the starting position
and repeat ten times.
Back stretches
Superman
Keeping your balance on your hands, knees and feet,
draw in your tummy muscles and then lift one arm and the
opposite leg without allowing the trunk to move or rotate. Try
to imagine grabbing something far away in front of you with
your hand and touch an imaginary wall far behind you with
your foot, instead of just lifting them up. Hold this position for
three seconds and repeat five times on each side.
Stretching hamstring
Lie on your back with your legs straight and tie a belt or
towel around one foot. Hold the other end of the belt in your
hands. Lift your leg up keeping it straight and maintain the
stretch by pulling on the belt with your hands. Maintain the
stretch for ten seconds and relax. Repeat six times on each
side.
Stretching hip flexors
Kneel on one knee creating a 90 degree angle with the
opposite hip and use a chair for support. Maintain an upright
upper body and do not arch your lower back. Transfer your
weight forward until you feel a gentle stretch on the front of
the hip and thigh. Maintain the position for ten seconds and
relax. If you experience pins and needles or numbness in
your leg or foot, just ease off slightly. Repeat ten times on
each side.
Stretching iliotibial band and piriformis
1310018-back
Sit with a straight back and cross one leg over the other.
Hold your knee with the opposite arm and pull your knee
across your chest towards the opposite shoulder, until you
feel a stretch on the outside leg and/or buttock. Maintain the
position for ten seconds and repeat ten times on each side.
Note: you could sit with your back supported against a wall.
The information provided here is of a general nature and for information only. You are strongly advised to seek your own independent advice and you should not seek to rely on the general
information provided. Simplyhealth accepts no liability for reliance by any person on the information.
Simplyhealth is a trading name of Simplyhealth Access, which is authorised by the Prudential Regulation Authority and regulated by the Financial Conduct Authority and the Prudential
Regulation Authority. Simplyhealth Access is registered and incorporated in England and Wales, registered no. 183035. Registered office, Hambleden House, Waterloo Court, Andover,
Hampshire, SP10 1LQ. Your calls may be recorded and monitored for training and quality assurance purposes.
Ergonomics
A brief guide to perfect posture
Try not to slouch.
Use a foot rest if the feet do not touch the ground.
Avoid sustained static postures.
Adjustable chair arms provide additional support
for the upper body when not typing. If the armrests
restrict desk access, consider removing them altogether.
Remember that even appropriate postures become
inappropriate when maintained for too long. Changing
your posture and taking frequent breaks from your desk
will keep your muscles working.
Move the chair close to the desk and sit back on the
seat. Adjust the chair back so that the upper body is
relaxed and supported. Raise the chair seat so that, with
the upper arms vertical, the elbows are level with or just
above the desk.
Keep your chair unlocked and make full use of the chair
movement.
Touch typists can position the monitor so that the visible
screen top is just below eye level. Any document holder
should be at screen height and in the same focal plane
to minimise head twisting and tilting. You may also like a
wrist rest for support when you are not typing.
Copy typists may prefer the screen to one side
and the document holder directly in front. However,
the best place for the document holder is between the
monitor and the keyboard.
Ergonomics
‘Hunt and peck’ typists who need to look at the
keyboard may want to position the monitor lower to
minimise ‘nodding’ between the two. The document
holder should be placed between the monitor and
keyboard to avoid twisting.
With traditional monitors, you may need to move
the desk away from the wall (or the desk behind) to
create sufficient screen distance. Place the screen
in front of you so that you face it without
twisting your body.
Arrange your desk layout to make best use of available
space and according to the frequency you use them.
Use your mouse (or trackball) close to the keyboard.
Ensure your legs are not obstructed by any
drawers under the desk.
Other tools, such as the telephone, should also be
readily accessible without stretching and twisting. If
you write whilst using the telephone, hold the handset
with your non writing hand. A headset will dramatically
improve comfort and convenience.
For laptop users, a separate keyboard and mouse will
make a significant improvement to layout flexibility. By
using one of the proprietary laptop stands to tilt the
computer, it is also possible to raise the screen to an
acceptable height and viewing distance.
1310018-ergonomics
Make sure there is a comfortable viewing distance
between your eyes and the screen and have some space
between the keyboard and the front of the desk.
The information provided here is of a general nature and for information only. You are strongly advised to seek your own independent advice and you should not seek to rely on the general
information provided. Simplyhealth accepts no liability for reliance by any person on the information.
Simplyhealth is a trading name of Simplyhealth Access, which is authorised by the Prudential Regulation Authority and regulated by the Financial Conduct Authority and the Prudential
Regulation Authority. Simplyhealth Access is registered and incorporated in England and Wales, registered no. 183035. Registered office, Hambleden House, Waterloo Court, Andover,
Hampshire, SP10 1LQ. Your calls may be recorded and monitored for training and quality assurance purposes.
Pregnancy
Pregnancy related back pain is very common and can
affect between 50-75% of women at some point during
their pregnancy. Pain is often located in the lower back
and can radiate to the buttocks and hips. Lower back
pain can occur at anytime during pregnancy, but it
has been reported that the most discomfort can occur
between the 5th and 7th months of pregnancy. It can be
caused by a number of reasons:
Mechanical
It is normal to gain between 10kg and 12kg during
pregnancy which causes a shift in the body’s centre of
gravity. This can cause your pelvis to tilt forward, increasing
the natural inward curve in your lower back. This anterior tilt
can cause your bottom muscles to lengthen and weaken
which reduces their ability to provide stability to the pelvis
and lower back.
Hormonal
Post natal
Lower back pain during pregnancy usually subsides quite
quickly after birth. Some women can get lower back pain
after birth even if they have not had back pain during
pregnancy. This can be due to muscular strain to the
lower back muscles and pelvic floor during delivery and
uncomfortable postures during labour.
The sudden weight loss from the delivery of the baby causes
the centre of gravity to move back to its original position,
causing the posture to change quickly, but without giving the
muscles time to respond.
Physical demands placed upon new mums can also cause
lower back pain. A lot of time is spent feeding a new baby so
it is important to get into a good posture when doing this.
Tips to prevent or manage lower
back pain
•
At home try to keep your upper body upright and bend
from your knees
•
When vacuuming move forwards and backwards in
a straight line rather than rotating your back. Avoid
vacuuming the stairs as this encourages bending and
twisting
•
When feeding your baby make sure you are comfortable
first. Sit right at the back of the chair and place a little
rolled up towel in the small of your back to give you
some support. Place one or two pillows on your lap to
help support the weight of the baby
Muscular
•
The abdominal muscles stretch to accommodate the
growing baby. As the muscles stretch, they can not provide
the same support to the body’s posture which increases the
weight that passes through your lower back.
When changing your baby try to use a changing table.
If this is not available you can change your baby on the
bed by kneeling on the floor
•
When lying down on your side you may find it more
comfortable to place a pillow under your top leg and
also underneath the bump. This prevents twisting in
your back while you are asleep
•
If you do experience lower back pain you may benefit
from using something warm like a hot water bottle or
taking a warm bath
•
The Royal College of Obstetrics and Gynaecologists
supports the use of moderate exercise during your
pregnancy to help reduce the onset of lower back pain
A significant proportion of women do experience pain in their
first trimester when mechanical and postural changes do
not yet play a significant role in the cause of the pain. This
suggests that pain can be due to the laxity that is caused
when a hormone called Relaxin is released. This hormone
targets the ligaments supporting the pelvis to allow the
movement which is required during the delivery and growth
of your baby. This laxity means that the joints in your pelvis
and lower back are more mobile and this extra movement
can be a source of pain.
The pelvic floor muscles run from your tailbone at the back
to your pubic bone at the front. They work to support your
pelvic organs, control bladder and bowel function and have
a role in stabilising the pelvis. During pregnancy the weight
of the growing baby puts increasing pressure on the pelvic
floor which can become weaker. This can lead to problems
with stress incontinence and reduces the muscles’ ability to
provide stability to the pelvis.
Pregnancy
Tips to prevent or manage
lower back pain (continued)
2. Pelvic tilting on gym ball
• Specific ante and post natal exercise classes, such as
pilates or yoga, can be of benefit, along with walking
and swimming
• Exercise before and early in pregnancy can strengthen
abdominal, back and pelvic muscles, which improves
posture and increases weight bearing ability
• Low intensity exercise can alleviate pain once it develops
• Support belts may be of use, as they provide stability to the
pelvis and lower back and can be effective in relieving pain
Exercises
Sit on a ball with your thighs parallel to the ground, your feet
flat on the floor and your back slightly arched. Start by tilting
your pelvis forward and round your lower back. Then tilt your
pelvis backwards and arch your lower back. Repeat six to
eight times.
3. Knee rolling
If you have lower back pain or want to prevent it – try these
exercises. If your symptoms persist or get worse please
speak to your Midwife, GP or Physiotherapist for advice.
1. Cat stretch
Lie on your back with your knees bent on the bed. Keeping
your knees together, lower them to the bed as far as you feel
comfortable. Feel the stretch and then return to the middle.
Repeat six to eight times alternating sides.
4. Side lying rotations
1310018-pregnancy
Support yourself on all fours, keep your back straight and
your head in line with your body. Round your back and let
your spine arch downwards. Return to the starting position,
then arch your back as much as you can (tilt your pelvis
backward). Return to the neutral position and repeat six to
eight times.
Lie on your side with your bottom leg straight and your top leg
bent and on the floor, or supported on a pillow. Place a pillow
under your head and put both hands together in front of your
chest. Keep your bottom arm on the floor and lift the top arm
up and over to reach behind you towards the floor, opening
up the chest. Maintain the position and return slowly to the
starting position. Repeat six to eight times on each side.
The information provided here is of a general nature and for information only. You are strongly advised to seek your own independent advice and you should not seek to rely on the general
information provided. Simplyhealth accepts no liability for reliance by any person on the information.
Simplyhealth is a trading name of Simplyhealth Access, which is authorised by the Prudential Regulation Authority and regulated by the Financial Conduct Authority and the Prudential
Regulation Authority. Simplyhealth Access is registered and incorporated in England and Wales, registered no. 183035. Registered office, Hambleden House, Waterloo Court, Andover,
Hampshire, SP10 1LQ. Your calls may be recorded and monitored for training and quality assurance purposes.
Desk exercises
We understand the demands of a busy work and home
life, but you need not separate your work time and
your exercise time. This factsheet will show you how
to incorporate some simple exercises into your daily
working routine to prevent pain, keep your joints healthy
and your productivity high.
Tips
Drinking water regularly, apart from keeping you
hydrated, helps to get you up and moving throughout
the day. Keep a water bottle on your desk and fill it up
regularly.
Simple changes in tasks, such as walking over to a
colleague rather than emailing them can help you to get
moving and change posture regularly.
Problem - most of us have encountered spending a
proportion of the day fidgeting to get comfortable at our
workspace.
Simple stretching exercises can assist in improving
circulation, concentration, reducing fatigue and muscle
tightness. Have a look at the exercises below which can
be used to stretch the neck, back and upper limbs. If
you have any pre-existing issues, please discuss these
with a relevant medical professional before completing
these exercises.
Solution - try to move and change posture regularly
throughout the day. Setting reminders about posture
breaks can also help.
Problem - long spells of computer work can cause
fatigue, eye strain, upper limb problems and backache.
Solution - try to break up your tasks to allow changes in
posture. Take breaks before fatigue hits, rather than to
recover.
1
Stand beside a wall. Raise your arm to ninety degrees
and put your arm on the wall with your elbow bent.
Stretch the front of your shoulder by moving forward
and turning your body the opposite way.
2
Sit tall. Lock your hands together at chin height and
rotate your trunk.
Problem - the rise in sedentary lifestyles is contributing
to many health problems, including back pain, with 20%
of people in Great Britain taking a walk “less than once a
year or never” (Office for National Statistics).
Solution - staying active at work can help reduce the
risk of you experiencing pain. Try to take a posture break
every hour to help avoid the onset of symptoms.
Problem - static positioning can increase the risk of you
experiencing pain symptoms.
Solution - completing simple stretching exercises is one
way to combat this. These can be done whilst at your
desk or combined with another task, for example whilst
at the photocopier.
Desk exercises
3
Place your hands on your back (thumbs pointing
forwards). Arch your back then slump.
4
Squeeze your shoulder blades together.
5
Tuck your chin in while stretching the crown of your
head to the ceiling.
6
Look over your right shoulder as far as possible without
moving your body. Repeat on the left.
7
Fix your eyes on an object in front of you. Bring your
right ear to your right shoulder. Repeat on the left.
8
Circle your shoulders backwards.
9
With your palms up, lift your arms out sideways to
reach overhead while taking a deep breath in. If space
is insufficient, bend your elbows.
• Repeat these at regular intervals during the day,
holding stretches for five to ten seconds and
repeating the exercises five to six times
1310018-desk
• You don’t have to do all of these at once, but aim
to have done them all by the end of the day
The information provided here is of a general nature and for information only. You are strongly advised to seek your own independent advice and you should not seek to rely on the general
information provided. Simplyhealth accepts no liability for reliance by any person on the information.
Simplyhealth is a trading name of Simplyhealth Access, which is authorised by the Prudential Regulation Authority and regulated by the Financial Conduct Authority and the Prudential
Regulation Authority. Simplyhealth Access is registered and incorporated in England and Wales, registered no. 183035. Registered office, Hambleden House, Waterloo Court, Andover,
Hampshire, SP10 1LQ. Your calls may be recorded and monitored for training and quality assurance purposes.
Prevention
Back pain is one of the most common musculoskeletal problems. Most adults have an episode of back pain at some
time in their lives, but prevention is better than cure!
Back pain can be prevented by keeping a good posture, practicing safe lifting and handling techniques, strengthening
and stretching the muscles supporting the back and losing any excess weight.
Our increasingly sedentary lifestyles contribute greatly to back pain. Whether you’re at work or at home, if you want to
keep your back healthy - keep it moving and support it properly.
Posture
At work
Sleeping
Have a look at the ergonomics factsheet for a guide to
perfect posture at work.
Check the suitability of your mattress with a simple test.
Lie on your back and slide your hand (palm down) into the
small of your back. If there is a large gap, the mattress is
probably too hard. If you have to squeeze your hand in, then
it is probably too soft. If your hand slides in fairly easily, the
mattress is probably just right.
At Home
Getting out and about
When you are travelling to and from work, try not to carry a
bag on one shoulder. A rucksack is a much better idea as
it distributes the load evenly and allows your arms to swing
freely, thus balancing your stride. It’s especially useful on the
tube or bus as it leaves your hands free to hold on. If you
do have to carry a handbag or briefcase, try to minimise
the contents so that it is not too heavy. Try to alternate the
shoulders you carry it on.
If you have neck pain, try making a butterfly pillow. Tie a
bandage or stocking around the centre of the pillow and
place your neck in the middle.
If you wear high heels, try to only wear them at work. Walking
to and from work in high heels can tilt your pelvis too far
forward and place unnecessary strain on the lower back.
• Stand your washing up bowl on the draining board so
that you don’t have to slump over the sink, straining your
lower back
Gardening and DIY
Both of these activities can be particularly hazardous to your
back. Try doing some warming up exercises before starting
any physical work and always work within your limits, taking
regular breaks. It is better to take a little longer mowing the
lawn than not be able to do it at all because of a back injury.
Jobs around the house
• Take care when lifting children or heavy objects
• Sit down to prepare vegetables
• When vacuuming, keep your upper body upright, with
the cleaner close to your body and use short sweeping
movements
• Make sure your ironing board is at
waist height (most people have the
board too low)
• When making beds, kneel down to
tuck in the corners rather than stooping
Prevention
Exercise
Body weight
Strengthening the core muscles that support the spine (lower
back, abdominals, pelvic floor, diaphragm muscles) can help
prevent sudden or slow onset of back pain. Your core is the
basis of your body’s stability and it also aids good posture
during physical activity.
Overweight people tend to suffer more from back pain.
Carrying extra weight, especially around the waist, causes
more stress on the lower back. A healthy diet and exercise
can control your weight, taking the extra stress and impact
off not only the spine, but your other joints too. The most
effective way of burning calories is by doing aerobic
exercises, but strength training increases your muscle mass,
thus increasing your resting metabolism.
Benefits of core training:
• Less risk of injury
• Improved balance and muscle coordination
Lifting and handling
• Improved posture
Please follow the guidelines on the manual handling
factsheet.
• Improved physical performance
• Allows you to do more with less effort
• Increased adaptability to change direction and speed –
whether running, throwing, skiing or sprinting
• More efficient use of muscle power
Stretching the muscles is just as important. Flexible muscles
are less likely to get injured during physical activity. Pay
particular attention to the lower back and hip flexors as
tightness here can cause misalignment of the spine leading
to poor posture.
Take a look at your back stretches factsheet for some great
exercise examples.
1310018-prevention
Remember - prevention is better than cure
The information provided here is of a general nature and for information only. You are strongly advised to seek your own independent advice and you should not seek to rely on the general
information provided. Simplyhealth accepts no liability for reliance by any person on the information.
Simplyhealth is a trading name of Simplyhealth Access, which is authorised by the Prudential Regulation Authority and regulated by the Financial Conduct Authority and the Prudential
Regulation Authority. Simplyhealth Access is registered and incorporated in England and Wales, registered no. 183035. Registered office, Hambleden House, Waterloo Court, Andover,
Hampshire, SP10 1LQ. Your calls may be recorded and monitored for training and quality assurance purposes.
Manual handling
Safe manual handling is not so much about dos and don’ts but more about assessing risk. Understanding the task at hand
and your own physical capabilities will help you make the right decisions when manual handling and keep you injury free!
Injuries associated with manual handling are usually down to a combination of poor planning and poor lifting
techniques. This factsheet will help you with both of these factors.
Planning
Before rushing into a manual handling situation, ask yourself the following questions:
Is the load heavy or difficult to grasp?
What are your individual capabilities?
Remember a small load does not always mean a light
load. If you have to strain to carry the load, it’s too
heavy, so use manual handling equipment or the help of
a colleague.
The ability to carry out manual handling safely varies
between individuals. It will depend upon factors such
as age, height, fitness levels, health status (such as a
history of lower back pain) and confidence. Know your
limits. There is a difference between what you can lift
and what you can lift safely. Regular back exercises can
help increase your capacity for manual handling.
Is the load unpredictable?
People or animals fall under this category. You need to
be prepared to keep complete control of the load.
Does the task involve frequent or prolonged physical
effort?
Is the load packed correctly?
Make sure the weight is balanced and packed so it
won’t move around.
Is there enough space to perform the task?
Look around before you lift and as you carry, making
sure you can see where you are walking and where you
are going to put down the load.
Does the task involve carrying the load a
considerable distance?
If the load is carried for an excessive distance, be aware
that physical stresses are prolonged.
A quite modest load, handled very frequently, can create
as large a risk of injury as one-off handling of a heavier
load. Prolonged physical stresses will often be made
worse by a relatively fixed posture, which is an important
consideration since blood flow to the muscles will be
reduced, causing a rapid increase in fatigue and a
corresponding fall in muscular efficiency.
Does the task involve insufficient rest or recovery
periods?
It is important to ensure that there are adequate
opportunities for rest (i.e. breaks from work) or recovery
(i.e. changing to another task which uses a different set
of muscles).
Manual handling
Handling tips
• Slightly bend your back, hips
and knees at the start of the lift
• If necessary, put down the load
to adjust
• Make sure you have a good grip
• Move smoothly and slowly
• Lift with your legs, not your
back
• Don’t look down when handling, you should keep your head up at all times
• Don’t hold the load away from you, instead keep it close to your waist
1310018-Manual handling
• Avoid twisting your back or leaning sideways, especially while your back
is bent
•
Keep a stable base with the
feet apart and one leg slightly
forward
•
Rest the load on an
intermediate step if you are
lifting above head height
Manual handling needn’t be a source
of worry or fear. Use these tips to
assess each situation on its merits
and act accordingly.
The information provided here is of a general nature and for information only. You are strongly advised to seek your own independent advice and you should not seek to rely on the general
information provided. Simplyhealth accepts no liability for reliance by any person on the information.
Simplyhealth is a trading name of Simplyhealth Access, which is authorised by the Prudential Regulation Authority and regulated by the Financial Conduct Authority and the Prudential
Regulation Authority. Simplyhealth Access is registered and incorporated in England and Wales, registered no. 183035. Registered office, Hambleden House, Waterloo Court, Andover,
Hampshire, SP10 1LQ. Your calls may be recorded and monitored for training and quality assurance purposes.
Driving
Good posture plays a key role in the prevention of back pain. However, any posture, no matter how good it is, could
ultimately lead to discomfort. Therefore, it is important to adopt a range of comfortable driving positions and to make
frequent changes to help delay the onset of discomfort.
The greater the number of adjustable features within a car, the greater the likelihood of achieving a good and
comfortable posture. Look for certain features in a car, such as those listed below.
Seating
Seat belt
• Comfortable and supportive with independent height
and tilt adjustment
• Adjustable and comfortable
• Electronic adjustment controls that are easy to
use and positioned so that poor posture is not
encouraged
Steering wheel
• Material that does not create discomfort
• Power steering
Seat base
• Adequate leg length so thighs are adequately
supported
• Wider than hips and thighs
• Adequate height adjustment ensuring feet can
operate pedals without stretching, all controls are
easily reached, display instruments can be seen and
good all round vision
Back rest
• Reaches the shoulders and does not obstruct
rearward vision
• Wide enough to support shoulders
• Provides continuous, gentle support along the
length of the back
• An adjustable lumbar support that fits body shape
and is comfortable, with ideally up or down and in or
out adjustment
• A lumbar roll if seat lacks support
• In or out, up or down and tilt adjustment
• Centrally positioned and not offset to prevent
rotation of the spine
• Does not obstruct the display panel
Pedals and gearbox
• An automatic gearbox can be helpful
• Centrally positioned pedals that have adequate
spacing and are not offset to avoid tension on the
spine
Mobile phone
• Hands free cradle, microphone and speaker
appropriately positioned to encourage good posture
Driving
Boot
Car environment
• Appropriate sill height, easy access and adequate
space
• Comfortable leg room
Adopt a positive posture
Assess your general lifestyle
Think about your posture as you drive. If you practice
the tips below they will soon become habit.
A pain free back is dependent on many factors including
good posture and regular exercise. Exercises help
keep muscles toned and joints mobile. It is important
to maintain a basic level of fitness and to seek qualified
medical advice on which exercises you should
personally undertake. It is always wise to check with
your GP before embarking on an exercise regime or
carrying out any exercises.
• Keep your chin in
• Avoid gripping the wheel too tightly as this tenses
your muscles and adds to stress
• Relax your shoulders
• Keep your head upright
Try these red light and traffic jam exercises to relieve
tension
• Pull in your stomach muscles and breathe out
forcefully, relax and repeat
• Raise your shoulders towards your ears, push your
shoulders backwards against the seat, relax and
repeat
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The information provided here is of a general nature and for information only. You are strongly advised to seek your own independent advice and you should not seek to rely on the general
information provided. Simplyhealth accepts no liability for reliance by any person on the information.
Simplyhealth is a trading name of Simplyhealth Access, which is authorised by the Prudential Regulation Authority and regulated by the Financial Conduct Authority and Prudential Regulation
Authority. Simplyhealth Access is registered and incorporated in England and Wales, registered no. 183035. Registered office, Hambleden House, Waterloo Court, Andover, Hampshire,
SP10 1LQ. Your calls may be recorded and monitored for training and quality assurance purposes.
About Simplyhealth
At Simplyhealth we’ve been helping people access affordable healthcare for 140 years. As we
only focus on healthcare, you can rely on us for our specialist knowledge. We help nearly four
million people with their health and 20,000 companies choose us as their healthcare provider,
including the John Lewis Partnership, British Airways, Royal Mail and Tesco.
We’re committed to delivering exceptional personal customer service, and go out of our way
to do the right thing, not the easy thing. All of our customer care advisors are based in the UK
and we always try to avoid automated telephone systems.
We’ve won many awards for our health plans and customer service. Most recently we were
named Best Health Insurance Provider at the Consumer Moneyfacts Awards 2011.
We follow mutual values and care about our communities. Last year we donated £1.6 million to
local causes and national charities.
About Nuffield
Nuffield Health is the UK’s largest not for profit healthcare organisation. We provide clinical,
fitness and wellbeing services to the general public, private organisations and the NHS.
We have been setting the standard in the health sector since 1957. We have a unique
approach to improving health in the UK, putting the quality of care and satisfaction of
individuals and companies at the heart of what we do and, in the process, improving the health
of millions of people.
In 2008 Nuffield Health created a pioneering new approach to health by integrating prevention,
cure and general fitness and wellbeing to ensure our customers benefit from a complete
healthcare service. Incorporating fitness and wellbeing centres into our portfolio of hospitals
enables us to capitalise on 50 years of clinical expertise and improve proactive health provision
in the UK.
Nuffield Health believes that preventative health is the future of healthcare. The NHS will
struggle to deliver these services in a way that is meaningful for the UK consumer so it will
become essential for individuals to take control of their own health - ideally with the support
of their employer. As a not for profit organisation, we can re-invest all surplus into helping our
clients and members to achieve this.
Those we work with benefit from our pioneering approach which brings together fitness,
prevention and cure to create a true end to end service and arm our customers with the
support, information and facilities to get healthy – and stay healthy.
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www.simplyhealth.co.uk/backcare