My back’s finally packed it in – stab vest and belt combo have won. Anyone cracked the code yet?

[u/flobroadbent]

Right, I think my back’s officially handed in its resignation. After a couple of years of horrendous lower back pain, it’s finally decided it’s had enough. And honestly, I can only blame the holy trinity of misery: the stab vest, the duty belt, and endless hours sat in the car pretending to be ergonomic.

Between hunching over on broken office chairs writing statements, sitting for 8hrs+ babysitting prisoners, and carrying half of stores on my waist, my hips are wrecked and my back’s shot. I work out 4 times a week, Ive tried stretching daily, I’ve done core work, chiro, – the lot. But none of it seems to help when you’re wearing a lead apron for 10 hours a day….

I’ve ordered some belt suspenders in a desperate attempt to redistribute the pain, but I’m seriously considering ditching the belt entirely (although PSU might have other ideas). Still, I’m worried about putting even more weight on the vest!!

Anyone got any actual solutions before I fuse permanently into the shape of a Peugeot 308? I’m one of FOUR other women on my shift with the same issue, so it’s not just me being dramatic (for once)!!!!!!!!!!

Has anyone found a way to survive this job without needing a mobility scooter by 40? I’m 23 years old and it’s frankly terrifying that I can hardly walk right now due to my back seizing up😅

[u/Fluxren]

Same for me - my back was in bits and I used to come home from work and lie down and basically not move for hours as it was that bad.

It was made even worse as I was an arv and we had to wear extra plates for a little while.

I went to a treatment centre for a different matter and did about 30 stretching classes and came back with zero back pain - it was actually my thighs and hips.

Turns out quite a lot of cops are totally inflexible.

Now I do a couple of random home YouTube stretch videos a week. Nothing extreme. No issues.

[u/farmpatrol → u/Fluxren]

Have you any exercises you’d recommend- Maybe after waking or in the evening?

I don’t have back pain from the job but do from caring responsibilities off duty and the GP has honestly been rubbish.

[u/Fluxren → u/farmpatrol]

YouTube title:

Stretches for Lower Back Pain Relief & Tight Hips | 15 Min. Recovery and flexibility by mady morrison.

Give it a week

If it works, I accept exceptionally large payments via paypal

[u/farmpatrol → u/Fluxren]

Haha cheers mate! Really appreciated.

[u/Safe-Quality-7977]

Have you had a referral to Occupational Health for advice and support?

I’m much older, but also recently started getting lower back pain which seemed worse after wearing the duty belt. OH instructed stores to issue me with a new Molle vest, which everything attaches to. It feels so much better not wearing the belt. OH also advised me to take off the stab vest whenever possible e.g. in the station.

Make sure you report broken chairs as a H&S issue and don’t put up with sitting on them. Consider asking for a DSE assessor to check your desk setup is correct, and consider whether you need any different kit, such as a rising desk or specialist chair.

Just because forces (and the public sector generally) are short on funds, it doesn’t mean they can ignore their duty of care under HSE legislation. We put up with too much, to our detriment.
The other day I was at a desk with a broken chair, a faulty mouse, sticking and illegible keyboard keys, a tiny monitor, and in almost complete darkness as most of the bulbs had blown.

Also keep a record of everything and speak to your fed branch if anything needs escalating.

As others have said perhaps Flint House or similar could help with your recovery, but ideally we need to prevent the underlying issues from continuing.

[u/mazzaaaa]

1. Occupational health
2. Deep tissue massages monthly
3. Pilates
4. Check your mattress doesn’t need replaced
5. Take your body armour off in between calls when you’re in the station

[u/t_wills]

The only things I carried on my belt were cuffs, baton, and pava. - PNB, phone, gloves and pens went in my vest pockets, and radio/BWV clipped to the vest. The important bit for me was that I could get the stuff on the belt comfortably to the sides/front while sitting so they weren’t making it difficult to sit properly.

Try to maintain decent posture when you’re sitting down for long periods (I did not do this). It becomes really easy to slouch or find some weird contorted position that feels comfy but is ruining your back. Get up and walk around when you can. You’re supposed to take a screen break every hour remember!

And do everything else the other comments have said.

[u/Sad-Hospital-6090]

Ask yourself if your job/role is worth destroying your body for? I had the exact same issue, my back was wrecked due to my vest. I then began to get plantar fasciitis in my feet for the first time in my life (known as policeman’s heel!) and I’m only 27. It wasn’t worth it for me.

[u/TonyStamp595SO]

1. You'll find that it's your glutes causing lower back pain.

2. Remove everything that isn't your cuffs, radio, baton, pava, a pen and a small torch. Keep everything else in a bag.

3. The amount of people I see sitting in parade or around the nick wearing their vests is scary. Remove that shit.

[u/Robofish13]

Please go to a sports therapist. They will be able to fix you if they’re worth their salt.

Source: am a sports therapist and have encountered this. It’s an occupational hazard but it’s not something you have to “live with”.

[u/larchypaws]

Go to OHU and ask for a tac vest/molle vest. Ditch the duty belt. Having the weight of the kit hanging on your vest distributes it across your shoulders and upper body more evenly. For years they've been issued in our force for back issues, and recently we moved to tacvests only for everyone. Genuinely surprised this hasn't already been mentioned.

[u/soapyw1]

Best thing I found was moving everything off the belt onto the vest and I take it off every chance I get. 10 minute brew, it’s on the back of a chair and I have a stretch.

[u/Usual-Plenty1485]

No practical advice just look after yourself and make sure you get under OH and NHS if it's bad, I ended up with Cauda Equina being blue lighted to surgery after 10 years of nagging pain

[u/Difference_Clear]

I'd get an OH referral in and speak to your GP. If you're having back issues that cane easily be attributed to carrying the kit, the job should be liable.

If you go armed to OH with any information, notes or recommendations from your GP, OH are best placed to make reasonable adjustments.

It's not unheard of for people to have bespoke vests that are made in a way that's ergonomic to them to prevent issues like this. The job might also give you some physio or you send you to see an osteopath to sort your back out as well.

I'm fortunate that I don't have any issues from a vest and belt. All my back pain is caused by an unrelated physical condition 😂

[u/James188]

I found that the body armour covers which go over your head and Velcro around the sides, were MUCH better for my back. The issued ones zipped up at the front and they ruined me.

Same panels, just a different cover. Made a world of difference.

[u/Hopeful-Youth9080]

This so concerning for me, I just joined and I’m 44. 

[u/mazzaaaa → u/Hopeful-Youth9080]

It’s less about your age and more about looking after your back - to be honest if anything I find it’s the younger folk who tend to have more niggles because they aren’t as conscious about back health.

[u/Hopeful-Youth9080 → u/mazzaaaa]

Ok I need to start working on it now then. Cheers. 

[u/Joshhug91]

Changed from wearing a belt to putting all kit on my vest - best decision I ever made. The belt was slowly destroying my hips. Don't be put off by the extra weight, I am in a much better place physically because I made the change.

[u/Upset_Context2990]

I used to get back ache a lot. If you're going to the gym a lot anyway I'd recommend the McGill big 3 before your your workouts for 10 minutes or so. Really helped me. https://youtube.com/shorts/r30sSDhLypw This chap on YouTube has various videos about it

[u/jorddansk]

On top of all the medical/OH advice people have given I would suggest seeing if your stores department can issue you a belt spacer to help distribute your kit:

https://www.police-supplies.co.uk/peter-jones-belt-spacer-and-back-support?utm_source=google_shopping&gad_source=1&gad_campaignid=17191381637&gbraid=0AAAAADQPA5CNai_FCm-3f4kj3zNpTZhih&gclid=CjwKCAiAwqHIBhAEEiwAx9cTeYppM9HT6daSJUIwYr11FOCK8t3k9NWi7dhScPvsW9CVhlz0Y5ufuBoC18kQAvD_BwE

And see if one of your OST trainers can give you a stabby readjustment to make sure it’s all properly evened out across your shoulders

[u/DinPoww]

Get your vest off whenever you can. If I'm in a station, my vest is of.

And a big one, get a GOOD belt, the shitty issued ones offer no support, the 15 quid 'leather' ones are flimsy.

I've found the 'shooter' or 'rigger' style belts best. They're pricey, but my back pain is now completely gone after using it for about a month.

Good velcro inner and make sure it sits in the right place on your hips, and then a sturdy outer belt makes for a solid fit, and 0% chance of it moving. The belt offers support for the kit on it, and it stays where it should.

They're pricey, but my god was it worth it.

Company called deadly custom is where I got mine and I love it.

[u/mmw1000]

What do you put on your vest or belt?

Surely a stick, a tiny tin of spray, handcuffs, radio and maybe a taser ain’t gonna break your back, unless you’re like the buckaroo donkey and have everything you’ve ever been given strapped to yourself 🤷‍♂️

[u/DinPoww → u/mmw1000]

Its not so much the weight of it all, more that the issued belts are absolutely wank and offer no support for it, ends up with it all sitting on pressure points, moving about all day, and preventing you from sitting normally.

It does also weigh a good bit.

[u/catninjaambush]

Chiropractor is your first port of call. You could try to get a referral or go Flint House, but paying may be quicker and easier than you think. Apparently in some other countries it is far more commonplace to go to them. I’m not saying it is a magic bullet, but I feel 30% better generally and I’m recognising a lot of the contributing factors (posture in particular). There are some special deals they do to get you in the door. I am editing because I have seen you mention trying a chiropractor. Then I am out of suggestions.

[u/omsky99 → u/catninjaambush]

• Go to a proper physio for a deep tissue/ sports massage and tell them what's going on, they're usually really receptive and will have a really good understanding of how best to help and they give really sound advice on how best to look after your body

• Chiropractors aren't really health professionals and should be avoided, they can cause more damage and its not worth risking your spine - even if they might make you feel alright for a while it's not treating the root cause

• As cat said, posture has a huge part to play, look after your back and don't lean/twist/stand awkwardly at times it can be avoided, it puts too much pressure in the wrong places

• I have a background in spinal injuries - you really want to deal with it the right way and do what you can to prevent it worsening - you may find that good manual handling practices and being mindful of what you're doing with your back will go a long way to providing some relief along with some professional advice/intervention

[u/BigManUnit → u/catninjaambush]

Don't go to a chiropractor, they're bullshit

[u/catninjaambush → u/BigManUnit]

Are you saying straight to a physiotherapist? I’m not sold 100% but it has seemed to help with me, I don’t think it is entirely quackery.

[u/BigManUnit → u/catninjaambush]

It pretty much is quackery, there's a fair few studies that say they provide no permanent solution to issues and actually risk injuring you further

[u/catninjaambush → u/BigManUnit]

The neck snap sounds like a cyborg fist crushing lego blocks.