Staff Physiotherapy Services

Lower back pain is very common. 80% of us will experience pain at some point in our lives. 10% of people with low back pain will develop nerve root pain causing leg symptoms. The most common age for nerve root pain is 45-65yrs.

Risk factors include sedentary lifestyle, frequent driving, pregnancy, chronic cough, smoking and manual lifting.

Other possible causes include trauma and inflammatory conditions

Most back pains will recover by themselves e.g. disc bulge reabsorbing or with rest, pacing and gentle movement.

Most studies report that most patients with acute low-back pain recover by 12 weeks.

Research suggests that 80% of people will show improvement in back and leg symptoms within 6 weeks, 90% at 12 weeks and 93% at 24 weeks. For some the symptoms does not reoccur, but for others it can.

Please see below self-help guides for:

Lower back pain information: 

Lower Back Pain information (use code “mskadvice” if prompted)

NHS – Back Pain 

Back pain - Causes, exercises and treatments

Exercises ideas:

Video exercises for back pain

Back pain exercise sheet 

IS IT SERIOUS?

Lower back pain can be very painful and/or intrusive but it is not usually serious. It is only an emergency if you develop Cauda Equina. 

Cauda Equina - Severe Spinal Cord Compression 

· This is rare but needs urgent medical attention
· Difficulty passing water (retention)
· Incontinence of urine
· Incontinence of the bowel
· Numbness around your back passage or genitals.

 

If you suddenly develop any of the above symptoms then you MUST seek urgent medical attention, via your GP or local Emergency Dept.

If your symptoms do not get any better/improve after a few weeks with self-management and simple pain relief, please refer to the staff physiotherapy service for further guidance and assessment

Heel pain is very common condition that affects people of all ages. 20% of us will experience heel pain at some point in our adult lives. Heel pain is most common in people between the ages of 40 and 60. Around one in three people who get it have it in both feet.

Common causes of heel pain without trauma/injury are plantar fasciitis and Achilles tendinopathy.

Other possible causes include trauma and foot postural changes.

Risk factors include sedentary lifestyle, increased BMI, reduced strength or sudden changes in impact activity.

Most heel pains will recover by themselves in a few weeks with rest, correct supportive footwear/insoles and avoid aggravating activities to settle the pain and swelling.

For some the symptoms does not reoccur, but for others it can

Please see below self-help guides for:

Heel pain:

Ankle and foot pain (using company code “mskadvice” if prompted.)

Plantar Fasciitis - Causes, symptoms, treatments

Achilles tendinopathy - Symptoms, causes

Exercise ideas:

Plantar fasciitis exercise sheet

Exercise selection for Plantar Fasciopathy

Exercise options for plantar heel pain

IS IT SERIOUS?

Heel pain can be very painful and/or intrusive but it is not usually serious. It is only more concerning if you develop a locking foot/ankle or gives way – painless clicking is normal.

If your symptoms do not get any better/improve after a few weeks with self-management and simple pain relief, please refer to the staff physiotherapy service for further guidance and assessment

Knee pain is very common that affects people of all ages. 25% of us will experience knee pain at some point in our adult lives. It can occur after an injury or without obvious injury. Common causes of knee pain without trauma/injury are degenerative changes, including osteoarthritis and degenerative meniscal tears.

Other possible causes include trauma and sporting injury.

Risk factors include: sedentary lifestyle, increased BMI, reduced strength or sudden changes in impact activity.

Most knee pains will recover by themselves in a few weeks with rest and avoid aggravating activities to settle the pain and swelling.

For some the symptoms does not reoccur, but for others it can.

Please see below self-help guides for:

Knee pain:

Knee pain (use code “mskadvice” if prompted)

Knee pain

Osteoarthritis (OA) of the knee

Exercise ideas:

Video exercises for knee pain

Knee pain exercise sheet 

IS IT SERIOUS?

Knee pain can be very painful and/or intrusive but it is not usually serious. It is only more concerning if you develop a locking knee, it painfully clicks or gives way – painless clicking is normal.

 

If your symptoms do not get any better/improve after a few weeks with self-management and simple pain relief, please refer to the staff physiotherapy service for further guidance and assessment

Neck pain is very common. 80% of us will experience pain at some point in our lives. 10% of people with neck pain will develop nerve root pain causing arm symptoms. The most common age for nerve root pain is 50-54yrs. Common causes of neck pain are degenerative changes, including cervical disc herniation (22 per cent of cases), and spondylosis.

Other possible causes include trauma and whiplash.

Most neck pains will recover by themselves e.g. disc bulge reabsorbing or with rest, pacing and gentle movement.

Around 88 per cent of people improve within four weeks with non-operative management. For some the symptoms does not reoccur, but for others it can.

Please see below self-help guides for:

Neck pain:

Neck pain (use code “mskadvice” if needed)

Neck pain information

Neck pain - Causes, exercises, treatments

Whiplash information and treatment

Exercises ideas:

Neck pain exercise sheet

Exercises for the neck

IS IT SERIOUS?

Neck pain can be very painful and/or intrusive but it is not usually serious. It is only an emergency if you develop myelopathy.

Myleo Pathy - Spinal Cord Compression

This requires close medical attention/ monitoring:

• Difficulty with fine motor skills, such as writing or buttoning a shirt
• Increased reflexes in extremities or the development of abnormal reflexes
• Difficulty walking (clumsiness/’drunk walking’)
• Loss of urinary or bowel control or genital sensation
• New issues with balance and coordination

 

If you suddenly develop any of the above symptoms then you MUST seek medical attention, via your GP or local Emergency Dept.

If your symptoms do not get any better/improve after a few weeks with self-management and simple pain relief, please refer to the staff physiotherapy service for further guidance and assessment.

Most shoulder problems only affect a small area and should last a relatively short time. Common causes of shoulder pain are degenerative changes including osteoarthritis and rotator cuff tendinopathies.

Other possible causes include frozen shoulder, trauma such as dislocation and rotator cuff tears.

It’s also possible the pain you’re feeling in your shoulder is coming from a problem in another part of your body, such as your neck.

Problems in your neck can make your shoulder blade or upper outer arm painful. When this happens it’s known as referred pain or radiated pain. If you’re feeling a tingling sensation in your hand or arm, as well as pain in your shoulder, it’s likely to be from a problem in your neck.

Please see below self-help guides for:

Shoulder pain

Shoulder Pain (use code “mskadvice” if prompted)

Shoulder pain information

Shoulder pain - Causes, symptoms, treatments

Diagnose your Shoulder

Exercise ideas

Video exercises for shoulder pain

Exercises for the shoulders

Exercises for Shoulder Pain

 

If your symptoms do not get any better/improve after a few weeks with self-management and simple pain relief, please refer to the staff physiotherapy service for further guidance and assessment

Persistent pain is very common, and it can affect people of all ages. Persistent pain is pain that carries on for longer than 12 weeks despite medication or treatment.

About 30-50% of people in the UK live with persistent pain. It is the leading cause of disability in the world. If you have pain, you are not alone!

Its impact can be significant, negatively affecting our physical and mental health, our social and home lives and our ability to stay in work.

Understanding pain is important- it changes the way we respond to pain and can change the way it feels. Understanding your pain and what it means can help you manage your symptoms better.

For some these symptoms does not reoccur, but for others it can.

Understanding persistent pain:

Persistent Pain (use code “mskadvice” if prompted)

Understanding Pain

Pain Facts

Ways to manage chronic pain

Videos:

The mysterious science of pain  (5 minutes)

Why Things Hurt  (14 minutes)

Exercises for persistent pain:

Cardiovascular exercise has several physical and mental benefits and can be particularly helpful for people with persistent pain. Cardio can be done any time of day and often requires little or no equipment such as a light walk or some gentle yoga/Pilates.

Sitting exercises

Strength and Flex exercise plan: How-to videos

 

If your symptoms do not get better/improve after a few weeks/months with self-management, please refer to the staff physiotherapy service for further guidance and assessment.

Office/desk related problems are a very common issue in the workplace. Office/desk set-ups and posture can contribute to various repetitive strain, neck, back and upper limb issues.

This can be helped and improved with a combination of exercises, desk/ergonomic, postural and wellbeing advice.

Desk workers can be doing these to help if you are struggling with such conditions. The guides can also be used to prevent/decrease the risk from getting any desk-related issues in the future.

Most desk-related problems have an ergonomic related solution such as optimising set-ups with DSE assessments, providing support equipment or regular positional changes.

Screen Positioning

Screens should be directly in front of you with monitor at arm’s length. Top of screen roughly at eye level.

Take regular breaks

Change position frequently. Short breaks give muscles a chance to relax and recover.

Rest Forearms

Rest your forearms on desk with elbows at 90 degrees.

Relax neck and shoulders

Avoid sustained muscular tension in neck and shoulders, maintain a comfortable posture and move frequently.

Sit Comfortably

Chairs should be in good condition and allow for adjustment to support your back.

Desk advice/assessment 

The Display Screen Equipment (DSE) Regulations requires employers to assess and evaluate the risks associated with work on DSE and seek to minimise these risks. Members of staff have a right to information and training on health and safety matters relating to their workstations and to the provision of regular rest breaks. 

Please search "DSE Policy" on the Intranet to locate the DSE Policy and Risk Assessment documents.

Exercises for desk workers:

Desk-based exercises

Sitting exercises

IS IT SERIOUS?

Desk-related pain can be very painful and/or intrusive but it is not usually serious. 

 

If your symptoms do not get any better/improve after a few weeks with self-management and the above adjustments, please refer to the staff physiotherapy service for further guidance and assessment

Pregnancy related pain information/resources:

Pregnancy and Early Postnatal

Musculoskeletal symptoms in pregnancy

Pelvic Girdle Pain (PGP) (use code “mskadvice” if prompted)

Lower Back Pain (use code “mskadvice” if prompted)

 

If your symptoms do not get any better/improve after a few weeks with self-management and the above advice, please self- refer to the physio direct service for further guidance and assessment

People are less active nowadays, partly because technology has made our lives easier.

Inactivity is described by the Department of Health as a "silent killer". Evidence is emerging that sedentary behaviour, such as sitting or lying down for long periods, is bad for your health.

Not only should you try to raise your activity levels, but also consider reducing the amount of time you and your family spend sitting down.

An average adult spends 7 hours of the day sat down.

This type of behaviour is thought to increase your risk of developing many chronic diseases, such as heart disease, stroke and type 2 diabetes, as well as weight gain.

So, it is important that we add Physical activity into our lifestyles to avoid being too sedentary.

Getting more physically active can have a range of benefits both for our physical wellbeing but also our mental wellbeing. The department of health recommend that you get at least 150 minutes of moderate intensity activity into your week- this is any activity that raises your heart and breathing rates for example brisk walking. It is also recommended that you add at least two muscle strengthening sessions into your week, this could be structured weights but also carrying your heavy weekly shop could count.

There are lots of ways in which we can add more activity into our everyday lives which don't require extensive equipment or expensive gym memberships.

You can find out more information about physical activity on the NHS Better Health website.

Please see below for what is on offer within the trust.

The best physical activity is the activity you continue and enjoy!

 

Exercise / Physical Activity Resources and Signposting

Guidelines

Physical activity and exercise guidelines for adults

Physical activity and exercise guidelines for older adults

Fitness advice for wheelchair users

Any fitness level

How to improve your strength and flexibility 

Strength and Flex exercise plan: How-to videos

Easier, low impact exercises

Home exercise, walking, swimming, dancing, cycling, yoga, Tai Chi, Pilates, bowls, aqua aerobics, green gyms, trim trails.

Home based easy exercises

Sitting exercises

Strength exercises

Balance exercises

Flexibility exercises

If already have a base line of physical fitness

Aerobics video for beginners (45 minutes)

Walking for health

 

Apps

The Active 10 walking app -tracks how much and how fast and gives you goals to work towards

Couch to 5K - NHS Couch to 5K will help you gradually work up towards running 5km in just 9 weeks

Kickstart your health apps - activity, nutrition, alcohol, sleep, mind)

 

Get Active

Get Active: Couch to 5K, Active 10 walking, Get active at home

Home workout videos

 

How can you get more physically active? 

Active travel to work 

Better Health — Helps people make better choices for their health

Active Notts — Searchable database of local clubs and activities for all ages

Local maps — Local walking, country parks and cycling maps

Park run — Free, community event where you can walk, jog, run, volunteer or spectate every Saturday morning

Your Health Notts — Tailored exercise programs

Nottshelpyourself — links to sports and exercise clubs, groups, activities and hobbies.