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Wednesday, 12 December

Five STEPS Towards A Healthier Back

Lower Back Pain

Work related low back pain is a major issue in the UK with as many as 194,000 cases reported in 2016/17 causing 3.2 millions working days lost - and a massive 16.5 days per case.

The muscle and joint experts at Mentholatum have developed Mind Your Back, a five-step programme to help the people who come to your premises to work manage back pain and help prevent future problems.

 

It's not just the lifting

Heavy work involving lifting and repetitive or awkward movement is notoriously hard on the back but so are hours spent at a desk, when it is all too easy to slump or hunch your shoulders. And you are liable to finish the day with stiff, sore and tender back muscles.

Take a little time out to work towards a healthier back with #mindyourback, the simple management programme to help you manage your back pain and prevent future problems. The five easy-to-follow STEPS cost little in time and even less in equipment.

 

The STEPS are:

  • Stretch – five easy to follow stretches to help ease tight back muscles and keep you mobile.

  • Therapy – when life gets in the way and you can’t fit in all the STEPS use hot or cold therapy to ease the aches and pains.

  • Exercise – go for a walk, a swim or a cycle ride, just start slowly and build up gradually.

  • Posture – could you draw a straight line between your ear, shoulder and hip when sitting down or ear, shoulder, hip, knee and ankle when standing? No? Then it’s time to pay attention to posture.

  • Strengthen – five more exercises, this time to strengthen your core muscles and help prevent back pain. A strong core means a stronger back.

You can do your stretches anywhere at any time, no need for special equipment or a trip to the gym. Just listen to your body and take it slowly at the start, never over-extending or pushing yourself too hard and stop at once if you feel any pain.

Back care’s a step-by-step marathon, not a sprint!

You’ll find more information and videos featuring yoga instructor Celeste Pereira showing the five STEPS at the Mind Your Back website. Before starting, check that there is no medical reason why the exercises may not be suitable for you. They are not suitable for people who have a serious back injury or an underlying health condition.

Article written by Cathryn Ellis

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