Back pain at work? You might well be making one of these mistakes
Did you know that back pain and headaches are among the most common reasons why people take sick days? Carpal tunnel syndrome, tension in the neck, joint pain… It all comes down to being too sedentary and sitting incorrectly. Even though most of us spend roughly 8 hours a day sitting, we still fail to take proper ergonomics seriously. Yet this could fix a lot of issues and solve headaches and back pain.
Because we are typically at work for a good part of our days, it is important to establish a healthy workplace. This environment should be designed and engineered to minimise physical strain, maximise comfort and encourage the correct sitting posture at work. By avoiding the most common mistakes, you too can create a healthy workplace that promotes proper ergonomics.
1. Hunching
Are you bent over your desk all day? No wonder that neck pain’s giving you a headache by the evening. One of the most common mistakes you can make is to set up your office chair or desk incorrectly. If they are not at the right height, they will hold your body in an unnatural position. Your neck pushes forwards, which increases the pressure on the lumbar region of your spine. Besides causing migraines, this can lead to pain in your back, neck, wrists and even your ears.
Tummy ache and indigestion are another frequent consequence of not sitting properly. If you slouch at your desk, your internal organs, muscles and bones can’t work as they should. You’re also putting pressure on your organs in the abdominal area, leading to digestive problems and pain. Invest in an ergonomically designed chairthat gives your back and arms the support they need to keep you in a natural position.
Our tip: As you get on with your job, change the position in which you work every so often.
Take a wander around the office and do some exercises to loosen up your muscles and improve circulation. Once in a while, switch from sitting to standing. A height-adjustable desk is a great help because it allows you to stand while you work.
2. Slouching
Perhaps you were one of those children who were constantly being told to keep their elbows off the table. Your parents were actually right. But not because it was bad manners. As soon as you put your elbows on the table, the cervical spine is forced into an unnatural tilt that may result in pain. Again, this is a problem that can easily be fixed by an office chair with adjustable armrests.
Remember that you also need an ergonomically shaped computer mouse or a mouse pad with wrist support. Position the keyboard and mouse so that you can work without raising your shoulders and wrists.
Did you know?
… choosing the wrong computer mouse can lead to carpal tunnel. If the mouse is too small, you have to unnaturally twist and lift your wrist when working.
Browse our wide range of computer mice, mouse pads and keyboards
Try not to prop up your head either. When you rest your head on your hand, you’re putting a strain on your elbow, which of course results in uneven pressure on one part of your body. The whole body is forced to one side, the back hunches, and the deep stabilising muscles loosen. Because your intervertebral discs are pressed into an unnatural position, you are at risk of getting a stiff back or developing scoliosis.
3. Leg-crossing
You may be sitting cross-legged even as you read this article. If you are, plant your feet firmly on the ground right away. Sitting cross-legged is bad both for your back and for your blood vessels.
This position places an unnatural load on the hips and increases the strain on one side. This causes muscular and joint misalignment. When you are sitting, your feet should be touching the ground and your knees should be at right angles.
We offer everything you need to sit properly and healthily.
Continue reading
Ergonomics and healthy back
Ergonomics and healthy wrists
