Put Your Back In To It

PUT YOUR BACK URNITURE@Work" UK's Best Prices! INTO If you suffer from back pain, you can rest assured you're not alone. In Britain, back pain is the primary cause of long-term illness and was accountable for over 15 million lost working days in 2013 alone. The fact is, sitting in front of computers for long periods of time is bad news for back health. It can put significant strain on this muscle group and lead to poor posture. However, there are a number of ways to protect your back at work. Neck pain and stiffness is a common problem. Often, the discomfort will subside after a few days, but sometimes it can become more serious and prolonged. Bad posture is one the most common causes of pain in this area, and it can also aggravate existing neck issues. NECK PAIN UPPER BACK PAIN The upper back, also called the thoracic back, runs from the base of your neck to the bottom of your rib e can be caused by twisting motions, eor cage. Pain here overuse, poor posture or injury. Sitting at a desk for long periods of time can also result in the upper back muscles tightening and becoming stiff. The discomfort can manifest as a dull, sharp or burning sensation. MIDDLE BACK PAIN LOWER BACK PAIN The lower part of the thoracic back, the middle back, is susceptible to the same problems and pains as the upper back. Lower back pain is more common than upper and middle back pain because the bones in this part of your spine are more flexible. This part of your body is located between the bottom of your ribs and the top your legs. Pain here can occur suddenly as a result of an injury or it can develop gradually due to bad posture. BUTTOCK & LEG PAIN Pain in your buttocks and legs can be triggered by a range of factors. However, discomfort that travels from your lower back down into these areas is usually a form of sciatica. This condition is caused by the compression or irritation of the sciatic nerve, which runs from the back of the pelvis, through the buttocks and down both legs. TREATING BACK PAIN In most cases, back pain is not serious and will usually get better within a few months. However, to ease your suffering in the meantime and to speed up your recovery, there are a few simple steps you can take: KEEP MOVIING Doctors used to advise rest to treat back pain, but this is not the case now. These days, experts believe that moderate activity can help to alleviate the discomfort. Gentle exercises like walking and completing everyday tasks should help. For some people, Pilates and yoga can also boost recovery and reduce pain. PAIN KILLERS MANUAL THERAPY Manual therapy is another popular method used to treat back pain. There are three different forms of these treatments available, namely massage, mobilisation and manipulation. Usually, the techniques are carried To give yourself temporary relief, you can take painkillers. In most cases, paracetamol proves effective. However, non-steroidal anti-inflammatory medications like ibuprofen work better for some people. In severe cases, a stronger drug such as codeine may be required. Also, if you suffer spasms in your back as well as pain, your doctor may recommend a muscle relaxant, such as diazepam. by specialists, physiotherapists or chiropractors. The National out such osteopaths, as Institute for Health and Care Excellence recommends a maximum of nine sessions over timescale of up to three months. COLD PACK HOT PACK STRETCHING HOT & COLD PACKS Performing certain stretches may alleviate your pain too. This can be particularly beneficial in cases of lower back pain. However, if you are worried about making your condition worse, make sure you seek medical advice before starting these exercises. You might find that heat eases your pain. Taking a warm bath or placing a hot water bottle on the affected area can help to reduce your discomfort. Alternatively, cold treatments may work better for you. Try placing ice packs or bags of frozen vegetables on the sore area. OFFICE STRETCHES Sitting at your desk for long periods of time will undoubtedly put strain on your back, regardless of how good your positioning is. This means it's important to get up and move around from time to time. Experts advise that you take a break from sitting approximately every half an hour for at least one to two minutes - and you can spend some of this time stretching. NECK TILTS BACK & HIP STRETCH Simple to do either standing or sitting, neck tilts are fairly self-explanatory. Simply move your head slowly from side to side towards your shoulders, keeping the rest of your body as still as possible. Ideal for office environments, the back and hip stretch is performed while seated. To do it, cross your right leg over your left leg, so that your right ankle is resting on your left thigh. Straighten your back and slowly lean forward slightly, feeling the tension in your hips and lower back. Repeat this process by crossing the other leg. UPPER BODY STRETCH UPPER BACK STRETCH BACK STRETCH For a good upper body stretch, lock the fingers of both your hands together and push your palms up towards the ceiling, arching your back slightly as you reach the top of the motion. Keep your head straight and look forwards throughout the stretch. To loosen your upper back, lock the fingers of both your hands behind your head and pull your shoulder blades together. A great way to stretch the whole of your back is to put your arms out in front of you while seated and reach down towards the floor as far as you can. OFFICE STRETCHES The way you sit will play a big role in whether or not you develop back pain. Ideally, you should ensure your thighs are at right angles to your body, or sloping down slightly. Your feet should be resting firmly on the floor or on a footrest. In addition, make sure you sit up straight and use the support provided by your backrest. It may take a little effort to sit correctly, but it really is worthwhile. CORRECT POSTURE 10° Upper Back Lower Back (Support lumbar curve) Arms (minimal bend at the wrist) Sitting Bones (distributed pressure) Thigh Behind the Knee (distributed pressure) Area Behind the Knee (not touching seat pan) Feet (flat on floor or footrest) PAIN KILLERS