At least 120 million working days are lost every year because of people's back problems.

10% of all major back injuries take place whilst handling, lifting or carrying.

Nearly two thirds of adults mostly in their 20's and 50's, experience back problems.

Back Pain is single greatest cause for time off work through ill health.

Every person complaining of back pain, and any related condition, takes an average of 13 days off work. (Shocking huh)

Unfortunately, you won't find a magic wand to cure your back problems, but you will find that you can improve or prevent a lot of problems by adopting back-friendly work habits.

Manual Handling

If you think about it, we all manually handle throughout every day of our lives, but have you ever stopped to think just how you go about it...

Do you bend from waist (naughty), Do you twist without moving your feet, Do you slouch in your office chair,

How do you pick boxes, or your screaming toddler up from floor?

If you sat down and thought about weight you lift during a normal day, you would probably die from shock because it probably run into tons... Ha, is there any wonder you have those aches and pains?

If you must lift something...

Bend your knees rather than your back, Keep your feet wide apart to provide stability (This is really important) Carry objects close to your body Bend again at knees to put object down When carrying loads, try and lighten them, i.e. try and break them down into lighter smaller loads and store them in areas which are easily accessible.

If you get an acute episode of back pain, following advice should help you in short term, however if your pain persists for more than a few days, it's imperative you seek medical advice.

Chronic pain is often pain not treated appropriately at acute stage. (Please don't let yourself get to chronic pain stage just for sake of not asking for medical help quickly enough)...

Don't lie in bed unless pain is so bad, you don't have any other choice. Even then, keep bed rest to a minimum. Ok I'm mean, but bed rest for back problems can often make them worse. So try and keep moving as much as you can.

Use pain killing gel or simple pain killers or anti inflammatories such as paracetamol or Ibuprofen. (Check with your pharmacist for something suitable, and please be careful if you're pregnant, asthmatic or suffering indigestion)...

Applying an icepack to affected area is a super idea. It soothes pain, and helps reduce inflammation. (A bag of frozen peas is a useful alternative).

If more of a chronic pain, a warm shower or bath will help as will a hot water bottle. Always remember though to make sure your hot water bottle (or frozen peas etc) are covered with a towel or something, (Don't want you getting burns).

Other measures

It's imperative you get a diagnosis for any type of back pain. Often when people visit a doctor or specialist, it's found (after investigations) that although your spine is moaning and complaining, there isn't anything serious underlying pain, however there are some "red flag" symptoms you ignore at your peril...

Pain after a major injury