Back pain is a common and costly condition in Australia. Around 1 in 4 Australians suffer from low back pain and about half of these people seek care from a healthcare professional for their back apin.1 It is also a condition that affects 7 out of 10 of us at some point in our lives. Poor posture and
bad work habits are risk factors for back pain. An important aspect of posture is the way we sit and for many of us, work is the place where we sit the longest. That’s why, by making simple improvements
to your seating position, desk and habits, you can make a big difference to the health and condition of your back.
The human spine was never designed to sit behind a desk for 9 hours a day or endure a long drive to work in traffic. And the results speak for themselves; between 2004 and 2005, back pain and intervertebral disc disorders were identified as the most significant work-related problem in surveyed Australians.
The back is surprisingly complex and sitting in front of a computer for long periods can place the back's framework of muscles, bones and ligaments under tremendous strain.
In the modern workplace it is not uncommon to spend hour after hour behind a desk, or sitting at a meeting room table. Despite our best intentions, we often end the day slouching over our computers or hunched over a laptop, and bad posture in the office is a frequent cause of back pain.
Common causes of workplace back pain include;
While sitting may seem to be an effortless activity, it can still cause fatigue as sitting still requires parts of the body to be held steady for long periods of time. As a result, holding this fixed posture for a prolonged period of time can reduce circulation to the muscles and tissues and lead to stiffness and pain. If an office space is not set up properly, spending a long time sitting may place even greater strain on muscles and joints.
In the modern office, RSI is also closely linked to sitting and using computer keyboard and mouse. This can result in pain in the forearms, elbows, wrists, hands, neck and shoulders.
Good posture doesn’t just look better; it is key to keeping the intricate structures in the back and spine in good working order. One of the best approaches to dealing with back pain is to prevent it from occurring in the first place, or at least to lessen the chance. Adjusting general posture may help.
1. Get to know your chair
Try adjusting the height of chair so that your wrists and forearms are level with the floor when you place them on your keyboard. This may help to avoid Repetitive Strain injuries. Your thighs should be at right angles to your body and you should be able to place both feet firmly on the floor. If you can’t, you may need a footrest.
The key is to keep your back straight, think of your hips, shoulders and ears in one straight vertical line. This forces you to sit up straight and aligns the spine.
It’s also a good idea to make sure you are not sitting at an angle, or sloping your shoulders. And if you chair has a lumbar support, use it to give your lower back extra support.
Image adapted from Dept of Health SA Guidelines
2. Place your screen at the right level
If your monitor is too high, or too low, you will have to crane your neck to see the screen. This could cause neck and shoulder pain. As a rule, your monitor should be directly in front of you, at about an arm’s length away, and the top of the screen should be roughly at your eye level. You may need to use a monitor stand or raise your chair to get this right.
3. Keep the keyboard close
Position your keyboard directly in front of you when typing and leave a gap of about four to six inches (100-150mm) at the front of the desk to rest your wrists on. You should be able to keep your hands and wrists level with your keyboard when you type.
Image adapted from Dept of Health SA Guidelines
4. Avoid reaching for your mouse
Keep your mouse as close as possible. Using a mouse mat with a wrist pad may help to keep your wrist straighter.
5. Place it all at your fingertips
If you use an item a number of times during the day make sure it’s close to hand and avoid repeatedly stretching or twisting.
6 Reduce the strain of talking
Cradling the phone between your ear and shoulder can strain the muscles in your neck. So if you need to make a number of calls or type whilst on the phone, try using a headset.
7. Take an eye test
If you wear bifocal spectacles and use a computer frequently, you may wish to consider an alternative such as single-vision lenses. Not being able to focus on the screen without raising or lowering your head can cause your neck muscles to become fatigued, leading to discomfort and pain. If you’re in any doubt, talk to your optometrist.
8. Strengthen your muscles
One of the body’s best defences against bad posture and back pain is strong muscles. So try and build back strengthening and stretching exercises into your routines.
9. Lose a few kilograms
The more overweight the body is, the greater the pressure the lower back will be placed under. So to keep your back healthy, try and stay within your target weight.
10. Avoid lifting heavy weights
Last but not least, if you do have to lift or carry something at work, try and bend your legs and keep your back straight.