Avoiding a bad back at work

In your busy working day, chances are that your back is not one of your higher priorities…until it starts to give your grief! Back pain can dramatically affect your concentration, productivity and general sense of well being. During a typical work day, desk-bound users are involved in activities that may aggravate back pain.

Avoiding a Bad Back at Work

In your busy working day, chances are that your back is not one of your higher priorities…until it starts to give your grief!  Back pain can dramatically affect your concentration, productivity and general sense of well being.   During a typical work day, desk-bound users are involved in activities that may aggravate back pain. 

Osteopath Dr Alicia Tye-Smith, on behalf of Bad Backs, shares a few simple tips, to help reduce the risk of back injury

Listen to your back

Pain is a warning sign. If what you’re doing hurts, then STOP. Do not try to push through the pain; it’s your body trying to tell you something.

Get the ergonomics right

Take a look at your current workstation set up.  Make sure your computer screen is positioned, so that the top of the screen is level with, or slightly lower than your eyes, to promote good back and neck posture.  Position your keyboard as close to the front edge of your desk, as is comfortable.  Adjust your chair so that you are in an upright position, with feet firmly on the floor. 

Straighten up

Try to maintain a good posture by not slumping in your chair or hunching up over your desk. Imagine there is an invisible cord from the top of your head to the ceiling lifting you into a tall, relaxed posture. A gentle posture support or lumbar cushion support (either built into your ergonomic chair or as an additional strap on) may also help keep you better aligned.

Take a break

It’s recommended that you get out of your chair every 30 minutes to an hour.  You can get very sore and stiff, while seated in the same position for hours on end.  Remember – humans weren’t designed for extended hours at the computer!

Move it!

Exercise regularly to help keep the muscles that support your back strong and flexible, they need to move. Of particular importance are the lower back and abdominal muscles. Consider warming up like an athlete by stretching before you start your working day.

Sleep easy

It’s important to get enough quality sleep. For most people, sleeping on your side in the ‘foetal’ position – is usually less stressful on your back. And it’s usually advisable to choose a firm sleep surface that allows your spine to maintain its natural ‘S’ curve.  However if you have suffered a back injury, it’s best to consult a heath care practitioner for advice on the best sleeping position for you.

Lift correctly

Although heavy lifting is probably not in your job description, every PA at some stage of his or her career, has had cause to do some lifting (boxes, computer equipment etc).  If you find yourself in this situation, stop and think before you act.  Perhaps there is someone that can help you lift a heavy or oversize object, before you tackle it on your own.  When you pick up anything, no matter how heavy, get it close to your body, bend your knees and keep your back straight and avoid twisting.

Watch your weight

If you’re over-weight, then you’re in a higher risk category for back problems.  By keeping to a healthy weight, you will be putting your spine under less stress.  

Manage your stress

When under stress, your back, neck and shoulder muscles often tighten up – that’s when a sudden movement can trigger a painful muscle spasm. Learn how to relax your mind and body. Consider a therapy such as massage, meditation or yoga – often run convenient lunchtime sessions to help you take that well-earned break.

Speak to your boss

If you think your work conditions are unsafe, or if you have ideas on how to make them better, make sure you speak to you boss, or OH&S Officer.  Don’t wait until it’s too late!

Stay positive

Researchers tell us that positive thinking individuals will report less back pain, regardless of the amount of perceived stress in the individual’s life. All working environments however still have the potential to be healthier. By choosing a combination of ergonomics, exercise, stress reduction and healing treatments as you need them; you can promote the best spinal health for yourself, and stay happy and healthy at work. 

For more information on avoiding back pain visit www.badbacks.com.au.

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For further information please contact:

Rebecca Camilleri
PR Consultant to Bad Backs
Contact via email
Mobile: 0407 832 093