How do I reduce the risk of back injury or pain at my desk
Incorrect posture can cause spinal damage over time
Anyone who sits in one position for up to eight hours a day is putting themselves at risk of a back injury. Office workers do this every day so it ’ s not surprising that many are forced to take a trip to their GP complaining of back or neck discomfort.
Incorrect posture can cause spinal damage over time. An individual might not even realise they have a problem until several years down the line when the pain is severe and movement is restricted.
Back pain is the leading cause of long-term sickness in the UK and was responsible for no fewer than 15million lost work days in 2013, according to NHS figures .
Strained muscles and ligaments, incorrect posture and stress are responsible for the most common causes of back pain. Unfortunately, many of these can occur in the workplace.
Simply sitting at a desk can contribute to poor spinal health but by making small changes and adjustments, an individual can limit their risk of long-term damage. The following seven top tips advises office workers on how to safeguard their spine during the working day:
Remain active
A deskbound job is quite literally a job which requires significant periods of time sitting at a desk. However, lack of movement and remaining in the same position for a long period of time is detrimental to your spine so where possible fill your day with small stretching breaks. Whether it ’ s walking to the kitchen to do a tea round or checking your post tray occasionally, all movement helps to maintain a healthy blood flow and keep muscles and ligaments operational.
Use a telephone headset
If your job involves lots of telephone conversations, ask your office manager to provide a telephone headset. Many office workers have injured their cervical spine (neck) through craning their neck towards a phone or worse – using their cheek and shoulder to cradle a phone while keeping their hands free to type.
Place desktop accessories within reach
To avoid unnecessary movement and twisting while at your desk, ensure that your desk tools such as pens and staplers are within reach of your right or left hand.
When sitting, ensure your thighs are flat to the chair and parallel to the ground
Bend your elbows so that your forearms are also parallel to the ground. They should also be flat when typing.
Minimalise leaning forward
It is important to position your computer so that it’s only an arm’s length away from your eyes. In this position, you shouldn’t need to learn forward at all which can be damaging for your back. It’s also advisable to place your screen high enough so that you don ’ t have to look down or up at it.
Use an armrest
An armrest is an important piece of office furniture which takes some of the strain off your upper spine and shoulders and deters desk workers from slouching forward.
I hope this article has given you an insight into the little changes we can make to improve the health of our spine and reduce the risk of pain. There are of course many more tips available online which are worth considering if your job involves significant desk-based work.
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