Reducing Back Strain At Work

Many of us spend long hours, day after day, sat at a desk staring at our PC monitor whilst at work. Yet how many of us sit in the correct position? Just assess how you are sitting now. If like me, you tend to find yourself gently sliding down the chair, into a slumped position. This causes a distinct curve at the bottom of your spine, is it any wonder why you suffer from back pain?

It was estimated that more than 11million working days are lost each year to back pain, which could be costing British Industry as much as £5bn per annum. However, according to the Royal College Of Physician’s Faculty Of Occupational Medicine, only 5% are serious cases, which may be caused by sciatica-trapped nerves in the leg. So if 95% of these cases are not serious, what can we do to avoid getting back pains and how is it caused?

By sitting in a static posture there is an increase in the stress put upon your back and neck, which can put a lot of pressure on the muscles and discs. By slouching the ligaments around your spine can become stretched, which again puts more stress on your discs.

To help you combat back problems or to prevent them from occurring follow our top tips below:-

-Adjust your office chair so that when you let your upper arms rest parallel to your spine, your forearms are resting at a 90 degree angle to your upper arms. If necessary move your chair up or down so that you can achieve this position with your arms. Most modern office chairs have the ability to move up and down, so there is no excuse not to have your chair adjusted appropriately.

-Use the armrests on your office chair. They should be adjusted so that they lift your arms slightly at the shoulders which will reduce the strain on your neck and shoulders.

-Your backside should be pressed against the rear of the chair and there should be a cushion that causes your lower back to arch slightly forward so as to avoid slouching forward. Avoid slouching in a chair, as this will put stress on your lower back.

-Take regular breaks from your desk. Move around and stretch. There are exercises that you can do to keep yourself mobile and to help alleviate tension that can build up during a working day.

-Sit with your backside tight to the chair back and try to pass a clenched fist between your calf and the chair. If this is not possible you should re adjust the chair. You should move the backrest forward or alternatively use a low back support.

-Your eyes should gaze at the centre of your monitor. If not then adjust the VDU or chair appropriately.

-Try to exercise to keep yourself fit and healthy. Yoga is a great way to exercise gently and to help reduce stress, which is another potential cause of back pain. By being stressed out your muscles tighten, potentially causing problems.

-It is a legal requirement for your employer to protect the health and welfare of their staff. They can provide a risk assessment for you and they must act on any reports of ill health caused by work. Talk to your employer if you feel that there is something that they can do to help with your working environment.