Controlling back pain entails two things;
First of all reducing risk factors that may lead to back pain and secondly reducing the impact of back pain when it strikes. The measures below can be useful for both aspects.
Similarly to preventing back pain in other settings; good back care in the office should consist of a comprehensive set of measures. These measures may not on their own prevent back pain, but as part of a comprehensive programme can make a real difference to your health and wellbeing.
Your chair and desk should fit you and your duties, especially if you have to spend long periods of time behind your desk. Most people find that adjusting their work station using the following guidance reduces their chances of developing discomfort or pain.
The height of your chair should allow you to have your feet flat on the floor and your upper leg horizontally or slightly sloping down.
The back rest of your chair should give you sufficient support, especially in your lower back. The back rest should not pinch into your shoulders.
The height of your desk should be just below your elbows when you are seated with your elbows in a 90° angle. If you are using arm rests, make sure they do not hamper you in moving your chair close to your desk.
Bear in mind that these are just guidance notes and you should ensure you feel comfortable when seated behind your desk.
Computers
The top of your computer screen should be at eye level at about an arm’s length distance.
The keyboard and mouse should be within easy reach. When typing, the keyboard should be placed so that you have your shoulders relaxed, your elbows at a 90° angle and your wrists straight.
When using a laptop, connect your laptop to an external keyboard and/or monitor.
Regular Breaks
However well set up your work place is, the best way to stay comfortable and prevent back pain is to get up regularly and move around. Get up from your desk and make yourself a cup of tea, go over to talk to a colleague instead of emailing your message; all these small breaks can make a big difference in your comfort. Try also to teach yourself to stretch regularly.
Physical activity
Increasingly organisations offer employees the opportunity to take part in fitness or exercise classes. Take advantage of this when it is available or make your own arrangements. Not everyone may be able to go to the gym in their lunch breaks, but a brisk walk is easy to include in your daily routine. Walk or cycle to work, or when this is not possible take the bus and get off a stop earlier and walk the rest. In the beginning this may all feel a big effort, but once it is part of your daily routine it is a great way of getting some exercise. Staying active and exercising is very important in reducing your chances of developing back pain and many other diseases!
Stress
As a result of stress, your muscles become tense, you are less likely to take a break and you pay less attention to your comfort. All this can increase your risks for developing discomfort and back pain. Managing stress should therefore be part of any programme that is aimed at enhancing your health and well-being.
Working hours and duties
Long periods of repetitive work can be detrimental to your well-being. Controlling long working hours is often easier said than done, but should be taken seriously when you experience back pain. Carefully planning your work and alternating various duties (e.g. break up your desk based work with doing some other duties) can make a big difference.
Ergonomical assessment
A comprehensive ergonomical assessment of your work place can be very useful in preventing back pain or when having to cope with back pain at work. Your HR department or occupational health department will be able to tell you how you can arrange an ergonomical assessment of your work place. If this is not available in your organisation, you could also seek the advice of a physiotherapist, occupational therapists or ergonomist.
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