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Bike To Work Scheme

This scheme aims to encourage you to cycle to and from work. Under the scheme your employer can buy a bicycle and safety equipment for you. This benefit will not be taxable.

There are three limits, depending on the type of bicycle purchased.

€3,000 on cargo and ecargo bikes

€1.500 on pedelecs and ebikes

€1,250 for other bikes.

The above limits include related safety equipment.

We are partnered with Buckley Cycles, Athlone.

Please see link below:

https://www.buckleycycles.ie/services/cycle-to-work-scheme

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Regular physical activity is one of the most important things you can do for your health.

Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

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Maintaining an optimal level of social wellness allows you to build healthy relationships with others.

Having a supportive social network allows you to develop assertive skills and become comfortable with who you are in social situations. Surrounding yourself with a positive social network increases your self-esteem.

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Mental health is a state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well and work well, and contribute to their community.

It is an integral component of health and well-being that underpins our individual and collective abilities to make decisions, build relationships and shape the world we live in. Mental health is a basic human right. And it is crucial to personal, community and socio-economic development.

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For many people, stress can include or be linked to feelings of anxiety or low mood.

The HSE's 'Stress Control' course can help you learn stress management skills.

This is a free course, no sign up or log in necessary. See link below:

https://stresscontrol.ie/

Upcoming Session Dates for March 2024

Session One: 9am Monday 4th

Session Two: 9am Monday 11th

Session Three: 9am Monday 18th

Session Four: 9am Monday 25th

Session Five: 9am Monday 1st April

Session Six: 9am Monday 8th

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Muscle aches and pains, also called myalgia, can be felt anywhere in the body where there is muscle tissue. Muscle pain usually affects a specific part of the body at a time. It often occurs after a particular movement or activity. Sometimes muscle pain can be more widespread and affect many parts of the body at once.

Here are some videos designed by HSE physiotherapists for individuals suffering with body aches and pains, with chronic conditions, including arthritis.

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Headspace provides a variety of meditation programs and courses tailored to different needs and goals, including stress reduction, anxiety management, focus and productivity, relationships, and personal growth. Each guided meditation session is accompanied by soothing music and calming voice, guiding users through mindfulness practices such as body scans, breathing exercises, and visualization techniques.

In addition to meditation, Headspace offers sleep meditations, bedtime stories for adults (Sleepcasts), mindful workouts, and mini-meditations (SOS sessions) for moments of stress or anxiety.

The app also features tracking tools to monitor progress, reminders to encourage regular practice, and themed meditation packs on specific topics like happiness, resilience, and creativity.

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The aim of this video is to raise your heart rate, get you breathing in that bit faster, and get your muscles and lungs primed for the next exercise video.

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8.Warm up exercises -10 minutes for adults living with chronic disease

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10 Minute -  Upper Body Chair Exercises 

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10 Minute -  Upper Body Chair Exercises 

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This is an upper body exercise program consisting of 5 different upper body exercises that target different areas between the shoulders and arms.

Equipment needed:

500ml bottle of water

1l bottle of water

Walking stick / Handle of broom or mop

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3.Chair exercises – 10 minutes for adults living with chronic disease

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The aim of this video is to get your heart rate up and get your body moving. It consists of 4 different exercises and repeating them 3 times.

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4.Gentle exercise – 10 minutes for adults living with chronic disease

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10 Minute - Lower Body Resistance (Part 1)

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10 Minute - Lower Body Resistance (Part 1)

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Equipment Needed:

Chair

Walking stick / Handle of broom or mop

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5.Lower body resistance Part 1 – 10 minutes for adults living with chronic disease

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10 Minute - Lower Body Resistance (Part 2)

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10 Minute - Lower Body Resistance (Part 2)

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6.Lower body resistance part 2 - 10 minutes for adults living with chronic disease

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The aim of this video is to bring your heart rate back down to normal, and make your body feel nice and relaxed.

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7.Cooldown exercises – 10 minutes for adults living with chronic disease

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The first step is to visit your GP who will be able to guide you on a range of helpful options available. It may be difficult, but asking for help is a sign of strength and can make a real difference.

There are also a number of voluntary organisations that can help you to tackle the causes of stress and advise on how best to manage stress.

Samaritans Ireland

The Samaritans telephone service is available 24 hours a day. For confidential, non-judgemental service support:

Freephone 116 123

Email jo@samaritans.ie

Visit www.samaritans.ie for details of your nearest branch.

Yourmentalhealth.ie

For advice, information and support about services for mental heallth and wellbeing go to:

www.yourmentalhealth.ie

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This walking group could begin in the mornings before work, or in the evenings after work, or during lunch hours! 

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Would you be interested in a work walking group?

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HSE LIVE - Guidance and support for navigating the Irish public health system - 1 800 700 700 | 8am-8pm Monday to Friday, and 10am-5pm on Saturdays | hselive@hse.ie

For a list of registered counsellors and pyschotherapists contact:

Irish Association for Counselling & Pyschotherapy www.iacp.ie

Irish Council for Pyschotherapy www.pyschotherapycouncil.ie

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Chronic Pain Ireland | 01 8047567.

The telephone support service is available 3 days a week (Tuesday, Thursday & Friday) from 9:30 am to 5 p.m.

Arthritis Ireland | 0818 252 846 | helpline@arthritisireland.ie

The telephone and email service is available Monday to Friday from 10am to 4p.m.

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Lunch & Learns are voluntary "meetings" that take place during lunch, and where food is provided by the employer.

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Increasing dialogue amongst colleagues: Lunch-and-learns allow employees to mingle in a personal manner that's less common in formal meetings or training sessions.

Sharing knowledge and information: These meetings give employees the opportunity to share important information or offer advice and tips on industry best practices or professional skills.

Promoting teamwork: Since the speaker usually addresses all employees in attendance as part of the same team, these lunches can increase unity overall.

Boosting employee morale: Meeting informally with colleagues helps employees foster personal relationships at work.

Finding areas for growth: Meeting informally with colleagues helps leaders see where employees experience pain points or could use formal training to improve their professional skills.

Providing leadership opportunities: Employees of all ranks and in all departments can facilitate or lead a lunch-and-learn, which helps develop leadership skills.

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What day this week suits best for a Lunch&Learn? 

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This is a confidential service that provides you with easy access to confidential counselling and information services in coping with personal, work, financial or legal issues 24 hours a day, 365 days a year.

We recognise that whilst most of the time we can depend on our own resourcefulness to cope with whatever comes our way, every now and then we may need a little help.

This link will bring you to the VHI Wellbeing log in hub, your log in details used daily will log you in.

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Musculoskeletal disorders (MSDs) are preventable and manageable. The HSE aims to reduce risks associated with activities that pose MSD risk, for example, manual handling and people handling, and display screen equipment work. Managers and employees taking an integrated approach to risk assessment and promoting a preventative culture is essential in managing these risks.

What are MSDs?

Musculoskeletal disorders (MSDs) have over 150 diagnoses that affect the locomotor system:

muscles

bones

joints and

associated tissues such as tendons and ligaments

MSDs include work-related upper limb disorders (WRULDs) and repetitive strain injuries (RSIs).

Symptoms may include

pain

discomfort

numbness

tingling in the affected area

Symptoms can differ in severity. This can range from mild and periodic, to severe, chronic and debilitating.

MSDs can be very detrimental to your quality of life and ability to work. They are one of the most common causes of disability, sick leave and early retirement.

Causes of work-related musculoskeletal disorders

The causes of work-related musculoskeletal disorders include:

poor posture

repetitive movements

poor manual handling practices (lifting heavy or bulky loads, pushing, pulling or dragging heavy loads)

work with display screen equipment

awkward movements

sustained or excessive forceful movements

carrying out a task for a long time

direct mechanical pressure on body tissue

vibrations and

cold work environment

Preventing injury

Adequate risk assessment is essential in preventing MSDs. You should identify work practices that may cause MSDs, and use the risk assessment process to reduce the level of risk. Completing and communicating risk assessments is important in managing MSDs and preventing injuries to your staff.

Key parts of the working day for many employees includes manual handling, people handling and use of display screen equipment

You can find out how to prevent MSDs in the policies and guidelines associated with these activities:
Manual handling policy and guidelines
The manual handling policy aims to reduce the risks associated with manual handling and people handling. Each service must have an operational plan to ensure this policy is implemented.

The manual handling policy is supported by the guidance on managing the manual handling issues of service users with bariatric needs
Manual and people handling risk assessments
Manual and people handling risk assessments with provision of controls is a key component to managing manual handling risks.

There are four risk assessments for different work tasks:

Generic risk assessment and Generic risk assessment fillable form template

This is an assessment of the general situation in the ward or department and takes account of the work environment and work activities.
Task-specific risk assessment
Where the ward or department risk assessment identifies that a manual handling activity presents a risk of injury, the activity must be assessed in greater detail to determine the controls required.
People handling risk assessment
The aim of the people handling risk assessment and handling plan is to clarify safe methods of handling for each service user. This includes developing a handling care plan to avoid injury to staff and service users.

In certain circumstances there may be a need for a specialist ergonomic assessment for clinical, medical and complex scenarios. The NHSF have procured a contract for these services. For more information on the OGP contract holders contact the NHSF helpdesk on 1800 420 420.
Dynamic risk assessment
This is an informal, on-the-spot, undocumented risk assessment. Every employee is required to complete this dynamic risk assessment before completing a manual or people handling task. This risk assessment enables you to identify if the task is within your capability.
Manual handling training
Manual handling training must form part of the plan to reduce the risks associated with manual handling activities.
Display screen equipment guidelines
Display screen equipment guidelines outlines how to manage risks associated with the use of DSE workstations.

Managing work-related musculoskeletal disorders - keeping healthy

If you have any musculoskeletal symptoms, let your manager know. Your manager will refer you to Occupational Health for assessment and support. You can also self-refer to Occupational Health. They may recommend specific workplace accommodations to enable you to continue to work.

Post injury and rehabilitation

If you have an accident or incident that may result in any musculoskeletal symptoms, report it in accordance with the Incident Management Framework 2020

Early intervention is key to a better recovery. If you have been injured at work, your manager should review the circumstances, causes and actions to be taken.

In some circumstances, it may be necessary to engage the services of an ergonomist to support this process.

If you have been out of work due to an MSD, support and information is available from the HSE'S rehabilitation service and returning to work from sick leave booklet (PDF, 625KB, 12 pages)

Resources to support you
Catering role information sheet (PDF, 1MB, 2 pages) Clinical role information sheet (PDF, 1MB, 2 pages) Display screen equipment users information sheet (PDF, 1MB, 2 pages) Laboratory role information sheet (PDF, 1MB, 2 pages) Management of MSDs and keeping healthy (PDF, 1MB, 2 pages) Post injury and rehabilitation (PDF, 1MB, 2 pages) Preventing injury and MSDs (PDF, 1MB, 2 pages) Posters Get moving at work poster (PDF, 698KB, 1 page) Muscle stretches poster (Word, 306KB, 1 page) Working with MSD infographic (PDF. 576KB, 1 page) Short films showing NAPO preventing musculoskeletal disorders (MSDs)

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MSDs include work-related upper limb disorders (WRULDs) and repetitive strain injuries (RSIs). Symptoms include pain, discomfort, numbness and tingling in the affected area.

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Health and Safety Executive for Northern Ireland

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This advice will help you to understand the causes of back pain and give advice on what to do if you are a sufferer. Knowing what the risks are can help you to reduce the possibility of developing back pain.

Back pain - benefits of active work

Active work has a positive impact on your physical and mental wellbeing. The idea that manual handling or repetitive movements is 'bad for employees' is a myth but it is true active work approached wrongly, can sometimes contribute to health conditions like back pain and other musculoskeletal disorders (MSDS) such as muscular aches and strains.

Benefits your physical health

Just doing your job can help you meet the recommended target for exercise (30 minutes of physical activity at least five days each week). This exercise can be broken down to 10 or 15 minute chunks if more suitable to you.

Benefits your mental health

Being physically active promotes your body to release chemicals that help improve your mood and make you feel more relaxed.

Causes of back pain

Back pain is common. Nearly everyone is affected by it at some time. For most pepople affected by back pain episodes are nearly always short-lived.

The exact cause of back pain is often unclear, but back pain is more common in work roles that involve:

repetitive tasks - such as manual packing of goods

force - heavy manual labour, handling tasks, pushing, pulling or dragging heavy loads

posture - poor/ awkward postures such as stooping, bending over, crouching, stretching, twisting and reaching

duration - prolonged periods in one position, for example working with computers or driving long distances or working when physically overtired

vibration - operating vibration tools

cold temperature - working in low temperature environments e.g. outdoor working in winter

Warning signs

Back pain is not usually due to any serious damage or disease. The pain usually improves within days or a few weeks, at least enough to get on with your life.

Only a few people have back pain that is caused by a more serious issue such as a slipped disc or a trapped nerve and even these usually get better by themselves.

Investigations (x-rays and MRI scans) in the first four to six weeks are not beneficial unless there are warning signs present. Such investigations can detect serious spinal injuries which are very rare but they don't usually help in ordinary back pain.

If you do have back pain and suddenly notice any of these symptoms, which are rare, you should see a doctor straight away.

Other warning signs include:

difficulty passing or controlling urine

numbness around your back passage or genitals

numbness, pins and needles, or weakness in both legs

unsteadiness on your feet

severe pain which gets worse over several weeks (especially at night or when lying down)

recent accident/trauma

unexplained weight loss

history of cancer

feeling unwell/ fever

Dealing with back pain

Sometimes the pain can make you miserable but you should still take control of the pain.

In the early stages:

avoid bed rest - prolonged bed rest is harmful

stay active (including work) - your back is designed for movement so the sooner you start doing your ordinary activities the better

use prescribed pain killers preferably taken at regular intervals (Paracetamol or non-steroidal anti-inflammatory drugs)

heat or cold applied to the sore area may help

seek help from a qualified professional (osteopath, physiotherapist or chiropractor)

a short course of manipulation/ acupuncture can help relieve back pain for some

a structured exercise programme tailored to your needs (to include aerobic activity, muscle strengthening, postural control and stretches) may help relieve pain

stay at work - or early return to work, with modifications if needed

Next stages

steadily increase your level of activity

do a little bit more each day if the pain has been restricting your movement

do not stay in one position for too long

get up and stretch regularly

move about and take some walks, building up your activity as you get stronger

stay at work if you can to keep active and recover from the pain - if you have a lot of lifting or other risk factors in your job, talk to your employer and tell them about tasks that will be difficult to begin with

even if the pain is particularly severe you can still try to do most daily activities or hobbies

A summary of good advice can be found at the BackCare website.

NHS choices website is the online 'front door' to the NHS. It is the UK's biggest health website and gives all the information you need to make choices about your health.

Learning and following the correct method for lifting and handling heavy loads can help to prevent injury, see the NHS safe lifting tips webpage.

If you work in an office and use a computer, you can avoid injury by sitting in the right position and arranging your desk correctly, you can follow the tips in the NHS webpage.

The best ways to deal with pain and help your back to recover are to maintain your mobility and return to work as soon as possible.

Work and back pain

Long-term unemployment can be a serious consequence of back pain. Your employer and you play a very important role in keeping you at work.

Report back pain to your employer and to your safety representative if there is one in your workplace.

Planned return to work

talk to your employer and safety representative about ways to ensure safe return to work

develop a plan for progressive return to work as your physical work capacity improves

your employer may be able to put you in touch with occupational health support

Changes to work activities

It is important to work with your employer to enable a return to work. Helpful strategies for return to work may include:

suggesting alternatives and rotation between activities - this may help an early return to normal work

reducing the duration of work for the first few week - this may help reduce risk of further pain

working a half normal shift (about four hours at first) - this may improve pain tolerance

What your employer can do to help

Your employer has to protect the health and safety of their workforce by law. They must:

perform risk assessments and put in place reasonable measures to reduce that risk

provide information and training about safe ways of work

act on any reports of ill health caused by work - if a worker returns after sick leave, the employer needs to make sure that the worker's health is not made worse by work

make changes to work environment and work style as far as is practical

provide equipment to assist in your duties

provide reasonable adjustments to the workplace if a worker is disabled under the definition in the Disability Discrimination Act
(Disability Discrimination Act 1995 - legislation.gov.uk)

consider basic 'health promotion in the workplace' tips, for example walk or cycle to work schemes

Off work and suffering back pain

General information and advice on managing sickness absence and return to work can be found in our Sickness absence section.

If there is no occupational health provider available, your GP or safety representative may be able to discuss possible work restrictions or adjustments.

You can also suggest any practical workplace adaptations or alterations which might help you to cope while you return to full time working. Also keep in regular contact with your employer to make them aware of your situation, and to discuss what adjustments might be needed once you are ready to return.

You should also discuss your needs with your employer and occupational health provider.

Help yourself

At work:

you have a duty to look after your own health and safety, including your back

co-operate with arrangements your employer introduces to reduce risks - this may be through systems or equipment in place for you to use or a system of reporting accidents, near misses or symptoms of ill health

ensure you are competent in tasks you do (receive tailored training and follow advice you're given)

think about the movements your job requires you to carry out regularly and try to eliminate movements that are not benefiting your health and limit your productivity - you can achieve this through developing better working postures

Movements you should try to avoid should include:

awkward or uncomfortable positions (for example, working with arms away from your body or with your back bent and twisted)

using too much force

placing too much strain on one side of your body

Report pain or any other symptoms to your employer promptly.

Staying in employment - top tips

stay or become more physically active

warm up a little, to prepare your body for work for heavy or repetitive work - you should do this at the beginning of the day and after rest periods

get up and stretch

use good technique/ adopt neutral work postures

don't overstretch to perform a task - move closer

make good use of equipment designed to help you with strenuous tasks - more advice is available at the link below:
HSE GB's free leaflet: Are you making the best use of lifting and handling aids (PDF format) www.hse.gov.uk

rotate repetitive activities / vary your tasks to avoid the same movements for prolonged periods using the same parts of your body

take rest periods or have 'micro breaks' regularly

sit up comfortably in a chair that supports your lower back

during computer work, ensure that you adjust your chair height so that your forearms are comfortably resting on the desk and your elbows are roughly at right angles - more advice is available in our Display Screen Equipment (DSE) topic area.

don't skip meals and do drink water regularly

make sure clothes fit properly so you can move freely and maintain a comfortable temperature - cold muscles are more likely to suffer injury

seek advice from a physio about specific exercises that will help you develop the strength your muscles and improve your fitness so you can manage the demands of your job

Good posture

Correct posture and transfer of your body weight in movement is really important for good health. If you adopt the correct postures for the tasks you do at work and at home:

your back, neck and other joints will remain healthy and strong

you will breathe deeper and more freely

you will be at a reduced risk of developing problems

your internal organs will be able to work more efficiently

Poor posture is often the result of bad habits developed over a lifetime, such as slouching, but can also result from:

obesity

fatigue

stress and anxiety

poor lifting and handling technique

In good posture, your head, shoulders, spine and hip joints will adopt correct alignment. Whether you are standing, sitting, or leaning you should aim to avoid undue stress and strain on your joints. This will help you feel:

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Back pain - benefits of active workActive work has a positive impact on your physical and mental wellbeing. The idea that manual handling or