Back off, pain. your. Bupa Boost

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1 wellbeing your Back off, pain. One in three people suffer with some degree of back pain each year, and having a computer or office-based job can be a root cause. But you don t need to grin and bear it. This month, learn how to set up your work environment to be back friendly and how to manage back pain if it does strike. For more information and to find out what else you can expect during 2018, visit bupa.co.uk/your-wellbeing Supported by Bupa Boost

2 Exercises for low back pain When to see your GP Don t suffer in silence. If your back pain is very severe, or it s not improving after several weeks, see your GP. Always see your GP or call 111 if, alongside your back pain, you have: a raised temperature difficulty controlling your bladder or bowels numbness or tingling around your genitals or buttocks chest pains unexplained weight loss a swelling or deformity in your back

3 Not only can back pain be extremely painful, it can get you down by interfering with simple everyday tasks and general living. The good news is, it s often short-lived and most episodes will get better within four to six weeks with a little self-help. As they say, prevention is better than cure. Make sure you set up your working environment correctly and take some simple measures to avoid the ache in the first place. Think about your posture If you work at a computer or desk for much of the day, consider your posture. Don t slouch make sure your chair supports your lower back and the natural curve of your spine so you can sit comfortably. Take a break Sitting in the same position and repeating the same task (ie, looking at a screen and typing) for long periods of time won t do your back any favours. Take regular breaks away from your desk and do some stretches throughout the day.

4 Looking after your back at work Adjust your chair to suit you 1. Make sure your hip height is slightly above knee height. 2. Sit with your bottom right at the back of your seat, with the whole of your back in contact with the backrest. 3. The curve in the backrest should be in the curve of your lower back. 4. The backrest should be slightly reclined (10-15 degrees) Make sure your shoulders are relaxed, elbows are at 90 in relation to the desk and your elbows are just above the desk. 2 1 Top tip Got a meeting at work? Why not make it a standing or walking meeting to get you and your colleagues moving during your day. Also, use your tea or coffee break to do some light stretches to keep you mobile.

5 What to do when back pain strikes If you experience back pain, you don t usually have to rush to the doctor. There are several things you can do to help ease your pain and aid recovery. DDStay active. Many people are tempted to stay at home and rest in bed or on the sofa when back pain hits. But actually this is the worst thing to do and might even prolong your recovery. Continue your day-to-day activities as normally as you can. Obviously don t strain or overexert yourself, but do a bit more each day. Try to avoid sitting or staying in one position for too long. DDGet back to work. There s no reason to stay off work unless of course, your job is very manual. If you have a desk job, be sure to stretch and move about during the day as much as you can. D DExercise and stretch. Make sure you do some back exercises and stretches to keep your back mobile as well as strong. Read on for some simple exercises you can do in the comfort of your own home or as part of your usual gym routine. DDTake some pain relief medicine. Over-thecounter non-steroidal anti-inflammatory medicines (NSAIDs), for example, ibuprofen, can help relieve some of your pain. Paracetamol alone probably doesn t work well for back pain. However, these should only be taken for short-term pain management not for long-term back pain. DDAdd some heat. You may want to try applying heat to your back, for example, a hot water bottle placed on the area where you re experiencing pain. Make sure your skin is protected when you apply any heat treatment and it isn t too hot. DDBook some spinal manipulation. You might want to see a physiotherapist, chiropractor or osteopath. Some people find that these types of manipulation help their back pain. Other people swear by a deep tissue massage to ease aches and pains. However, this is best done alongside regular exercises and stretches. Your physiotherapist, chiropractor or osteopath will probably give you set exercises to do at home anyway. Top tip Using a laptop? You re more likely to adopt a poor posture when you work on a laptop because you look down at the screen. Invest in a laptop holder that raises the height of the screen. Many employers will support expenses for these types of devices.

6 Bupa Boost is not regulated by the Financial Conduct Authority. Bupa health insurance is provided by Bupa Insurance Limited. Registered in England and Wales No Bupa Insurance Limited is authorised by the Prudential Regulation Authority and regulated by the Financial Conduct Authority and the Prudential Regulation Authority. Arranged and administered by Bupa Insurance Services Limited, which is authorised and regulated by the Financial Conduct Authority. Registered in England and Wales No Registered office: 1 Angel Court, London EC2R 7HJ Bupa 2018 BF/3208/NOV18 BPR 03838