Healthy Working: Back Pain
Back pain accounts for a huge 35% of all cases of work-related ill health in the UK – with around 50% of care workers reporting incidences of back pain each year. However, by being more aware of what can cause this common issue, and by looking after our joints and muscles, we can help to reduce our likelihood of back injury in our day-to-day lives.
Most common types of back pain in care workers
Whilst Lumbago – usually pain in the lower back – is one of the most commonly reported types of back pain, there are others which can seriously affect our ability to carry out our usual tasks.
Sciatica
A sharp pain coming from the sciatic nerve; this can be debilitating, and cause numbness or tingling in the leg, sporadically.
Slipped disc
This can often occur through lifting something which is too heavy, or by impact, such as falling.
Frozen shoulder
Often associated with repetitive injury, inflammation around the shoulder can cause long-term pain and stiffness
Whiplash
A sudden impact can cause injury to the neck, which can take a few days to appear and last several weeks, or longer.
How to take care of your back …
Of course, we all have our training (and SCA does have excellent training!) but there are other things that we can do to keep ourselves safe and healthy, and our backs, pain-free:
Be mindful of your posture!
Consistently bad posture whilst sitting or standing can actually cause back pain or exacerbate pulled muscles. Check your posture regularly – and if you find yourself slouching (we all do it!), roll back your shoulders and straighten your back. Also, when standing for long periods of time, try to keep your weight balanced on both feet – this helps to straighten your spine and prevent long-term back problems.
Remember your manual handling training!
Our training helps keep everyone safe – especially when we have to undertake difficult manoeuvres, such as supporting Service Users in awkward or small places! Stretching too far, twisting the wrong way, or moving a person without fully assessing the risks can lead to injury for both you and those you care for. Our manual handling training is there to keep us all safe!
Recognise your Limitations
We can sometimes overestimate our abilities, carrying loads that are too heavy, or pushing or dragging large items awkwardly. When we are tired or have a larger than normal workload, it’s even more important to consider our strength and energy levels, and what we can do to mitigate risk.
Stay hydrated and eat well
This may seem like strange advice to help prevent back pain, but drinking plenty of water throughout the day, and eating a balanced diet ensures that your body has all that it needs to maintain, build and repair muscle. Low blood sugar can also make us feel a little ‘fuzzy’ and reduce our ability to make good choices when it matters most.
Exercise Regularly
As care workers, we are, of course, always busy and active – but other types of exercise, like swimming or walking, will help to support your body in all that you do. Stretching regularly, and taking yoga or pilates classes can make the world of difference to your mind and body!
Above all, if in doubt – speak to your line manager about your concerns and look for professional advice where necessary. At SCA, our top priority is the health and well-being of our staff. We can’t do the great job we do without you!
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