Telephone: 01788 560646
Email: reception@rugbyosteopaths.co.uk
69 Albert Street, Rugby,
Warwickshire, CV21 2SN.
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DESK-BASED JOB? HERE’S SOME TIPS TO AVOID BACK PAIN AT WORK

Thursday October 3, 2019 at 9:36pm
DESK-BASED JOB? HERE’S SOME TIPS TO AVOID BACK PAI

Most of us spend a large amount of our workday sitting. It is well known that sitting for long periods can be harmful to your health and can be related to back and neck issues. I have provided below some tips that can help to reduce the risk of this occurring.

DESK SETUP

  • If you work at a computer, the top of your screen should be in line with your eye level. Alternatively, if you use a laptop, consider using a laptop stand in order to raise the height of the screen
  • Ensure that your keyboard and mouse are not too close or too far away from you. You should have easy reach and control of your keyboard with your arms bent at the elbows
  • Make sure that you are not leaning or turned to one side. This is common with people who use multiple screens. Adjust your desk equipment and chair accordingly so that you are sat in a neutral posture. Additionally, try to avoid resting on one arm, which will reduce pressure on one side of your back
  • Try to maintain a neutral posture. It is easy to sit with a slightly slumped forward posture, which can put excess stress on your back and neck. Your hips should be towards the back of your chair and you should feel your upper back touching the chair
  • Consider a stand-up desk where possible. Having the ability to stand at a desk can reduce the mechanical stresses to the spine that prolonged sitting can create

ADDITIONAL CONSIDERATIONS

  • Try to get up from your desk and walk around regularly. This will allow your muscles and joints to mobilise and reduce pressure on your spine. On your lunchbreak, try to avoid eating lunch at your work desk. The more mobile you can be, the less the likelihood of spinal problems occurring
  • When you are sitting at your desk, there are several simple ways of stretching your back and neck. These small movements will help to mobilise the spine. Your osteopath can advise you on these desk exercises and provide further advice on desk posture

For further advice please contact us, we are happy to help.

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Rugby Osteopathic Centre, 69 Albert Street, Rugby
Warwickshire, CV21 2SN, Tel: 01788 560646, Fax:01788 571318
Email: reception@rugbyosteopaths.co.uk
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