How to Have a Healthy Back at Work

How can my desk job cause back problems? One of the common myths about back problems is that only those who do physical labor are at high risk. Actually, those who lead a sedentary life-style are at equal risk. Office workers who sit for long periods of time put stress on their backs. However, with a few simple modifications of the work space, a lot of back problems can be avoided.

Does my chair play a role in reducing back problems? Yes. Many office chairs are not of the correct height - they are either too low or too tall; also, many don't have proper back support. Outside of an adjustable chair that has good back support, a simple straight-back chair is best.

How important is proper back support? Having adequate back support while performing sedentary work for long periods of time is crucial to a healthy back. Most back problems occur in the area of strong inward curve in the small of the back just above the pelvis. Pain usually develops when the curve is lost from long periods of sitting. A lumbar support is key to preserving this curve. A lumbar support pillow or roll can be purchased relatively inexpensively. Or make one by simply rolling up a towel firmly to a size that suits you. Make sure it is positioned so that it rests at the curve of your lower back. If possible, secure it to your chair with a rubber band or string.

What about my desk? Does it have to be a certain height? Your desk or table should not be so low as to make you hunch over, nor so high as to make you sit with raised elbows. Since it is more difficult to change desk height, it is best to change your chair height. If your chair cannot be adjusted to the proper height to allow you to use your desk comfortably, you may have to sit on a telephone book or a firm pillow or two.

What about the desk top? Arrange all the desk top items you use constantly in a comfortable manner. The purpose here is to position items on your desk to avoid continual twisting and reaching movements. Make sure your computer monitor and reading stand are at a height that keeps your head up. Make use of the speaker phone rather than cradling the receiver between shoulder and neck; a headset is even better.

What else should I do at work to prevent back problems? Remember to get up from your desk at least once every hour and stretch. A few simple exercises could help offset the effects of the fixed posture we adopt during the day. These exercises will help straighten your spine, relax neck muscles, and relieve tension.

• Neck Tilts – Tilt your head forward and return to a natural position. Facing forward press your ear towards your shoulder then return to a natural position. Do forward tilts, and each side tilt five times.
• Pinky Pinches - Try to touch your pinky fingers together with arms out behind you as far as possible.
• Hamstring Stretch - Put one foot on a chair, bend forward as far as it is comfortable, and try to touch your toes while keeping your knees straight. Repeat several times.
• Calf Stretch - Lean lower arms and elbows against a wall, bend one knee and slide arms down the wall, with the other leg pushed back to steady yourself. Repeat several times with each knee.
• Spine Straightener - Lean your back torso against the wall and slide down to a "chair" position, hold 5 seconds and repeat.
• Hip Extension - Using your desk for support, extend one leg backward, keeping knee straight. Hold for three seconds. Turn around and repeat with the other leg.

Author Contact Info: Dr. Matt Kriewall, D.C. & C.C.S.P.