Introducing Mind Your Back
Introducing Mind Your Back
NICE guidelines recommend a physical programme to help alleviate pain,2 but many people do not know what kind of physical programme they should be following. You can advise customers to follow 5 simple steps to help manage and prevent back pain.
Mind Your Back is a national campaign that has been developed to help people actively manage and prevent back pain by following 5 simple S.T.E.P.S. that require no special equipment. You can signpost customers that are seeking advice or buying a product for back pain to the website for more information: www.mindyourbackuk.com
S.T.E.P.S. - Click on each step to find out more.
- STRETCH
- THERAPY
- EXERCISE
- POSTURE
- STRENGTHEN
STRETCH
Too much sitting can weaken the back muscles, so the Mind Your Back campaign recommends five simple stretches to increase mobility, reduce stiffness, improve circulation and help reduce back pain, as backs are made for moving! The stretches do not require any gym gear or special equipment, and they can be done anywhere - at the desk, at home or even on the daily commute. www.mindyourbackuk.com features videos to guide customers through the 5 stretches.
THERAPY
You can help customers to find the right topical product to care for their back. Customers can use heat or cold therapy or topical anti-inflammatories to help provide targeted, penetrating back pain relief. Cold therapy works fast and helps minimise tissue damage. Heat can be used to help soothe muscular aches and restore movement. Topical anti-inflammatories provide penetrating pain relief, targeting inflammatory back pain.
Reflection point: What topical products do you stock and recommend for back pain?
EXERCISE
You can explain to your customer that exercise can help alleviate back pain. Explore with them which type of gentle exercise might suit them best. You could recommend walking, even if it's just for 10 minutes, and encourage to build up slowly. However, remind them that if at any time they feel acute pain during exercise, they should stop. Exercise is good for the back, but medical advice should be sought before exercising if there are any underlying health conditions.
POSTURE
Occupation and a sedentary lifestyle can result in poor posture, which can lead to back pain. It is helpful for customers to know what good posture looks like. There are hints, tips and images available at www.mindyourbackuk.com to help customers understand what they are aiming for when sitting, standing and lying down, such as the diagram on the right, which demonstrates ideal sitting posture.
STRENGTHEN
A long-term solution to managing back pain is strengthening the back. Carrying out strengthening exercises such as the roll down or plank, or participating in pilates classes can help to strengthen the core muscles that support the spine. www.mindyourbackuk.com has videos to guide customers through five different strengthening exercises.