Back Care Awareness Week takes place October 5th to 9th this year. It’s an annual campaign that promotes awareness of spinal health, the prevention and management of back pain and how we use our workstations – often referred to as an ergonomic work setup.
We use our backs all the time, so, while an awareness campaign is always welcome, the best results come with safe daily practices – and that’s what this article is all about.
Being aware – don’t take your back for granted
It’s easy to dismiss an ache or a ‘twinge’ as ‘just a bit of back pain’ but it could lead to something more serious. That’s why we recommend paying closer attention to the signals your back is sending. For example, notice how your back feels during the working day. Perhaps it aches after hours at a screen, feels stiff after driving, or hurts when you lift and carry things.
Whatever your job, recognising what makes you uncomfortable is a useful first step to preventing an injury in the first place.
What might affect your back at work?
Let’s take some of this awareness into your typical working day. Whether you sit at a desk, are driving or perhaps do some form of lifting – these could apply to you.
Repeated bending, reaching or twisting: Tasks that seem manageable once can become uncomfortable when repeated throughout a shift. Could frequently used items be moved closer, or the task be done at a more comfortable height?
Lifting and carrying: Bulky or awkward loads can be difficult to manage, even when they are not especially heavy. Plan where the load is going, keep it close where practical and use a trolley, lifting aid or ask for help from a colleague when needed.
Staying in one position: Some of us have very sedentary and inactive roles. For example, sitting, standing or driving for long periods can leave us stiff. Change position when you can, take opportunities to move and vary your tasks. If you work at a screen, the following section could really make a difference.
Check your screen setup
If you work at a computer, place the screen in front of you so you do not have to twist to see it. Keep your keyboard and mouse within comfortable reach and adjust your chair so you feel supported. For extended laptop use, a separate keyboard and mouse will let you raise the screen. Break up long spells at your desk by standing, walking or changing activity. If your setup is uncomfortable, ask about a workstation assessment, including if and when you work from home.
What to do if work is affecting your back?
Remember, greater awareness should lead to prevention. If you think your work is causing your back potential injury, don’t brush it off but seek to put things right.
Speak up early: Tell your manager, supervisor or health and safety representative what you have noticed. You do not need to know exactly what is causing the pain before raising it. Explain which tasks seem to make it worse and whether it improves when you change activity. The HSE advises workers to report symptoms such as back pain as soon as possible.
Discuss what could change: A different way of moving equipment, an adjustment to your workstation, more task variety or temporary changes to duties may help. Your manager may also suggest occupational health advice. Check whether the changes are helping and say if symptoms continue.
Get health advice when you need it: NHS guidance generally encourages people with back pain to stay active and continue normal activities as far as they can. If pain is severe, getting worse or not improving, seek advice from a healthcare professional.
How can line managers start a back care conversation?
If you are a line manager, you could have more impact on back health than you might think. For example, you could make back pain or the risk of injury a start point to team meetings where appropriate.
At the start of a meeting or shift, try asking: “Are any tasks leaving you sore or awkward to work through?” or “Is there equipment we could move or change to make this easier?” Give people a way to raise individual concerns privately and follow up on what they tell you.
A brief safety prompt can also reflect the day’s work. Before deliveries, discuss awkward loads and available handling aids. After heavy rain or frost, flag wet entrances, slippery paths and suitable routes; encourage staff to report hazards or near misses. These prompts work best when they lead to practical action, rather than becoming a routine warning people stop hearing.
Look after your back beyond work
Regular activity can help you build strength and stay comfortable. Walking, swimming or strength exercises are options; choose something you enjoy and build up gradually. Better sleep, a balanced diet and managing stress support your general health too, although no single habit guarantees a pain-free back.
Take action – this week and beyond
This Back Care Prevention Week, choose one thing to check: a task that leaves you sore, a workstation adjustment or a chance to move more often. Small changes are easier to make when you talk about them early.
Further information
If you are reading this as an employer, for more on workplace back injury prevention and the employer’s role, read our earlier article, Back care awareness: prevention and obligations as an employer.
The NHS Back Pain Guide: https://www.nhs.uk/conditions/back-pain/
The UNISON back pain guide: https://unison.org.uk/get-help/back-pain
Get our guide
We have produced a Cordell Health resource on Back Care Awareness. This is available to subscribers to our wellbeing service. If you are not signed up to this service and would like to find out more, please contact us on wellbeing@cordellhealth.co.uk
