Lower Back Pain

Lower back pain or discomfort is a common issue that can result from a variety of causes, including muscle strain, poor posture, herniated discs, arthritis, or underlying medical conditions. Work related lower back pain often is the result of poor moving and handling techniques. The HSE considers this a a significant risk and has produced guidance entitled Manual Handling at Work. At USC our team of Manual Handling trainers provide advice information and training in moving and handling of objects and patients to minimise the risk of injury and subsequent long term absenteeism.

Immediate Relief:

1. Rest: Avoid activities that worsen the pain, but don’t stay sedentary for too long as it can stiffen the muscles.
2. Ice and Heat: Apply ice packs for the first 48 hours to reduce inflammation, followed by heat to relax muscles and improve blood flow.
3. Over-the-Counter Pain Relievers: Medications like ibuprofen or acetaminophen can help reduce pain and inflammation.
4. Gentle Stretching: Perform light stretches to relieve tension in the lower back.

Long-Term Management of Lower Back Pain:

1. Exercise Regularly: Strengthen your core muscles (abdominals and lower back) to support your spine. Activities like yoga, Pilates, and swimming are excellent options.
2. Maintain Good Posture: Sit and stand with your back straight, shoulders back, and feet flat on the floor.
3. Lift Properly: Bend at the knees and hips, not the waist, when lifting heavy objects.
4. Ergonomic Adjustments: Use chairs, desks, and mattresses that support your spine.
5. Healthy Weight: Excess weight can strain the lower back, so maintaining a healthy weight is important.

When to See a Doctor about your Lower Back Pain:

• It persists for more than a few weeks.
• It is severe or worsens over time.
• You experience numbness, tingling, or weakness in the legs.
• Is accompanied by unexplained weight loss, fever, or other unusual symptoms.

Prevention Tips:

• Stay active and avoid prolonged sitting.
• Incorporate stretching into your daily routine.
• Avoid high-impact activities that strain the back.
• Sleep on a supportive mattress and in a position that aligns your spine.
• Make sure that you are trained adequately if your job involves any form of Manual Handling.

If your pain is severe, chronic, or accompanied by other symptoms, consult a healthcare professional for a proper diagnosis and treatment plan.