Sitting at work all day can be a real pain in the b….. ack! Literally!!
Our bodies are not designed to stay in one position for long periods of time – we need movement to keep our joints and muscles happy and prevent the build up of lactic acid.
Sitting with poor posture for long periods of time is one of the biggest factors when looking at back pain in the workplace.
Here are a few simple things you can do to minimise back pain while working:
1. The most important thing is to move regularly! It doesn’t have to be a big break – small frequent breaks from sitting is more effective than 1 long break! Try to get up at least every 30 minutes – even if its to stand up and stretch for a few seconds before sitting back down.
2. Try to do some stretches throughout the day – there are lots of stretches you can do but the main thing is to try and reverse the posture that your body had been stuck in…. for example if you are sitting with your spine bent all day – try to extend or reverse your spine as a stretch (you can lie on the floor or just stand and extend).
3. Check your chair or arrange to have an ergonomic assessment. An assessment will look at the position and support given from your chair, the position of your computer screen, mouse and keyboard, as well as the height and general layout of your work station.
If you have persistent pain or pain referring into your legs then be sure to check in with your Physio for a complete assessment.