Back Care Awareness

60% of people will have back pain at some point in their lifetime. Whilst most episodes improve without assistance after 6-12 weeks, 20–30% of those with back pain will develop chronic symptoms lasting more than three months.

Arthritis Research UK estimates that nine million people in England live with back pain and it is the leading cause of disability in the UK.

So why do we get it and more importantly how can we take care of our backs to prevent it?

Most back pain is caused by the microrepetitive movements we do every day – slumped posture when sitting, frequent forward bending, sedentary lifestyles, being overweight and smoking, all of which, over time, affect the structures in the back and set of the pain cycle. Heavy lifting or manual work can also lead to back pain.

Structures such as muscles, ligaments, discs and nerves can all be affected, setting off the chemical pathway that results in pain. Even when the structural injury has recovered, the pathway can continue, leading to chronic pain.

Age-related changes such as osteoarthritis, stenosis or osteoporosis can also cause back pain. Less commonly, spinal infection, cancer or referred pain from internal organs can also cause back pain. This is why your physiotherapist or doctor will ask so many questions during a consultation, in order to get a clearer idea as to what is causing your pain and the best way to manage your symptoms.

Acute back pain, with no ‘red flag’ symptoms, can be easily managed with over-the-counter pain killers, ice or heat to the affected area and gentle exercise.

If you have sudden onset of severe pain, pain or numbness/tingling in both legs or changes to your bowel or bladder symptoms, please seek urgent medical care at your local hospital.

n Otherwise, try to stay active and continue with your daily activities.

n Take anti-inflammatory medicine, like ibuprofen, if you able to do so – paracetamol on its own is not recommended for back pain, but it may be used with another painkiller.

n Use an ice pack (or bag of frozen peas) wrapped in a damp cloth to reduce pain and swelling.

n Use a heat pack (or hot water bottle) wrapped in a tea towel to relieve joint stiffness or muscle spasms.

n Try doing some exercises and stretches for back pain such as these Exercises to help with back pain | NHS inform.

The key to back pain is prevention – it is not an inevitable part of life.

Daily exercise such as walking, cycling or swimming, strength training, good posture when sitting, good sleep hygiene, managing stress, keeping a normal weight and avoiding smoking are all keys to preventing or reducing the risk of back pain.

If you work in a desk-based role, a DSE self-assessment can help identify any problems with your set-up or as per your organisation’s DSE policy. It is important that you take regular breaks away from your desk throughout your working day and discuss any discomfort you may be having with your line manager.

n Prevalence | Background information | Back pain - low (without radiculopathy) | CKS | NICE n The State of MSK Health 2021 (versusarthritis.org) n https://www.nhsinform.scot/illnessesand-conditions/muscle-bone-and-joints/ exercises/exercises-for-back-pain n Campbell, J. and Colvin, L.A. (2013) Management of low back pain. BMJ 347.

Dyslexia is a unique way of processing information. It is estimated that as many as 1 in 10 people may be dyslexic, meaning it is a fairly common. Rather than viewing it as a learning difficulty, we embrace the concept of the neurodiversity movement, recognising that dyslexic minds function in distinct and valuable ways.

Dyslexia primarily impacts areas such as reading, writing, spelling, and verbal information processing. However, it's important to note that dyslexia extends beyond literacy skills, influencing broader aspects like working memory and verbal information processing. It is estimated that up to one in every ten people in the UK have some degree of dyslexia.

Dyslexic individuals possess a wide range of strengths and talents that should be acknowledged and celebrated. Their unique perspectives and thinking styles often bring valuable contributions to various fields.

Creativity and ingenuity are commonly observed strengths among dyslexic individuals. Their ability to think outside the box and approach problems from unconventional angles can lead to innovative solutions. Moreover, dyslexic individuals often excel in visual and creative domains, utilising their vivid imaginations and visual thinking skills to excel in areas such as art, design, and other visual mediums.

It is important to note that dyslexia does not affect a person's intelligence. A dyslexic individual can have the same intellectual capabilities as anyone else. Dyslexia is considered a neurological difference, meaning it is rooted in the brain's functioning. This can impact education, employment, and daily life. However, it is crucial to recognise that each person's experience with dyslexia is unique. The severity of dyslexic symptoms can vary from mild to severe, and it can co-occur with other learning differences or conditions.

Family history often plays a role in dyslexia, suggesting a genetic component. It is a lifelong condition that requires ongoing support and understanding.

By acknowledging the impact dyslexia can have and promoting inclusive practices, we can create environments that empower dyslexic individuals to thrive and reach their full potential.

It's important to celebrate the uniqueness of each dyslexic individual and understand that their experiences are shaped by their own set of strengths and challenges.

While these experiences can vary, there are some common signs that may indicate dyslexia.

Take a look at the column on the right for some symptoms associated with dyslexia in adults.

n Confuse visually similar words such as cat and cot; n Spell erratically; n Find it hard to scan or skim text; n Read/write slowly; n Need to re-read paragraphs to understand them; n Find it hard to listen and maintain focus; n Find it hard to concentrate if there are distractions; n Feel sensations of mental overload/ switching off; n Have difficulty telling left from right; n Get confused when given several instructions at once; n Have difficulty organising thoughts on paper; n Often forget conversations or important dates; n Have difficulty with personal organisation, time management and prioritising tasks; n Avoid certain types of work or study; n Find some tasks really easy but unexpectedly challenged by others; n Have poor self-esteem, especially if dyslexic difficulties have not been identified in earlier life.

Take a look at the adult dyslexia checklist for a more detailed list.

You can also speak to your OH department or GP to find out more about dyslexia screening, which gives an indication of dyslexia and assessment, which is a formal identification.

Dyslexia is covered by the Equality Act 2010, and as such employers have a legal duty to ensure employees are not discriminated against. Employers must make reasonable adjustments to the workplace to enable the member of staff to carry out their role to a satisfactory standard.

You do not need to have had a diagnostic assessment in order for reasonable adjustments to be put in place in the workplace. A workplace needs assessment will help to determine the reasonable adjustments which will best support you.

Reading and writing: n Be given verbal and written instructions; n Use screen-reading software; n Important points in documents are highlighted for you; n Voicemail may be used rather than written memos; n Printed resources on coloured paper or background colours of computer screens and presentations changed to allow for easier reading; n Be given plenty of time to read and complete a task; n Materials are discussed with you, highlighting summaries and/or key points; n Information presented in other formats e.g. audio or video, drawings, diagrams and flowcharts; n Mind-mapping software provided; n Digital recorders provided; n Speech-to-text software provided; n Ask someone else to take the minutes of meetings.

Spelling and grammar: n Spell checker on all computers; n Assistive text software on all applications provided, where possible.

Computer work: n Try different fonts to find what's most readable for you (e.g. Open Dyslexic); n Change the background colour of your screen to suit your preference; n Use screen-masking options to reduce eye strain; n Anti-glare screen filter provided; n Be allowed frequent breaks, at least every hour; n Alternate computer work with other tasks where possible; n Avoid continuous all day computer work.

Task planning: n Create a daily task plan to stay organised and reduce stress; n Consider colour-coding dccuments,