These guides are for employers looking to help their staff understand how to protect themselves from lower back pain - especially those prone to suffer due to the work they do. Staff absenteeism due to lower back pain is a major problem in Scotland. active-x clinics works with Edinburgh based businesses and can come in to talk to your staff and/or set up a health management program. Not an HR professional? Feel free to pass this on to your HR department.

2. About this guide
This free guide has been provided by Clinic Director and Osteopath Gavin
Routledge from activex clinics in Edinburgh. If your work involves sitting for
long periods at a desk, lifting heavy objects or you are just prone to back pain
there is a lot you can do to help yourself.
Your employer has recognised the importance of helping you
manage your health and has provided you with a copy of this
guide. If you have any questions about low back pain or any
other kind of pain that you need answering please check with a
registered professional. This guide must not be used as a
substitute for sound medical advice.
This is one of 10 guides that will answer all the questions you
have about back care health. Feel free to pass it on to anyone
you know who might find this information useful.
For more help you can visit our blog
http://www.active-x.co.uk/blog
You can also follow me on Twitter
http://www.twitter.com/cityoestopath
Edinburgh Clinic
0131 221 1415
or 0845 2601520
activex clinics
14 Stafford Street
Edinburgh
EH3 7AU
Mon-Fri: 8.30am-8pm
Sat: 8.45am-4pm

3. The 10 Guides Included in this series are:
1. How does my lower back work?
2. What is the cause of my pain?
3. Do’s and Don’ts of back pain
4. Best positions for sitting, standing and lying down
5. I’m overweight – how does that affect my back pain?
6. What’s better for the pain – heat or ice?
7. Should I wear a back support?
8. Differences between Osteopaths, Chiropractors and Physiotherapists
9. Exercise – you have got to be joking!
10. Useful back pain advice to follow

4. Should I wear a back support?
Yes, is the simple answer to that question and one of the best things to wear is
a lumbar support belt.
A lumbar support belt is a tight fitting, broad, elasticised belt worn around
your waist and upper hips. A good lumbar support belt may help to relieve low
back pain and sciatica by stabilising your pelvis, joints and lumbar spine.
The general design for a lumbar support belt resembles a girdle that fastens in
the front; they may have a combination of Velcro and buckles on the front that
let you adjust it for a comfortable fit while still providing support.
Along the lumbar area of the lower back, the belt normally is designed with
extra padding to cushion the area as well as provide back support. Many
designs include a non-roll pattern that helps to keep the lumbar belt in place
even during strenuous activity.
Lumbar support belts may be worn to help provide back pain relief or to help
prevent back pain from developing. They are highly effective for people
seeking relief from pain because they support the low back area making it
possible for strained muscles to relax.
The lumbar belt can also be worn under clothing and whenever you are doing
any activity that places stress on the lower back.
Will it relieve my back pain?
 By increasing your awareness of your movements it reminds you not to
make sudden or strenuous movements and ensures that you move
carefully, relieving your pain in the process.
 It helps to hold you up, relieving the load on your tired, spasmy back
muscles and on your spinal column itself.
 It will not cure you, but it will help you to get through the day.

5. When should I use it?
Use it all the time you are moving around to start with – other than when you
are doing your exercises (exercises will help your back pain – please read guide
10 for more information on that) or when you are relaxing.
As the pain eases, use the belt less. The people who sell you the belt should
instruct you on how to wear it but here are some guidelines
1. Stand with the belt held behind you, holding one end in each fist.
2. Pull the ends straight out, away from your sides.
3. When at full stretch, pull the ends forwards around your waist,
overlapping the Velcro bits at the front.
This in itself can be hard to do well when you are in pain, but it is important
that the belt is on tightly. It should cover the top half of your hip bones; if it is
quite broad it will reach the bottom of your rib cage.
Where do I get one?
You may be able to get one on loan from your GP. Otherwise, try phoning
places like chemists and sports shops. You can also buy them on the internet.
Make sure you know your waist and hip sizes, and if you are not physically able
to collect it yourself, make sure whoever gets it for you has this information.
Getting help with your back pain
Although mild low back pain can be dealt with at home, if you have been
suffering with any kind of back pain on a regular basis I recommend you get it
checked out by a professional. Your doctor can refer you to someone or you
can visit our offices if you want to be seen quickly.
We will be able to advise you on what to do and what not to do to help
yourself, and help you towards overcoming your back pain. If you feel you
could benefit from some expert advice call us on 0131 221 1415.