When back pain arises, the workplace is often the first place somebody will choose to direct their blame. In fairness, accusations against the workplace when it comes to back health are certainly not without substance. While sedentary desk jobs wreak their havoc on the back muscles over time, physically demanding jobs involving heavy lifting, for example, can cause problems in mere seconds. The eternal question, especially for those sitting full time at a desk, lies in which adjustments can be made to prevent back pain and create a healthier workplace.
Desk and chair set-up is one area where standards are never up to scratch. There are multiple variables to consider, including monitor level, desk height and unsupportive chairs that can all cause poor posture and strain on the back. Personal habits relating to the way we sit at work is also an issue- there are, however, ways to rectify these problems. Standing desks are gaining popularity, but aren’t everybody’s cup of tea. A chair that supports the lower back, combined with a monitor placed at eye-level, regular stretching breaks and reminders to maintain a neutral sitting position are all simple ways to create an ergonomic set up and help combat chronic back pain.
Those who live sedentary lifestyles are at increased risk of back pain along with a host of other medical conditions. While standing desks aren’t quite yet the norm, they do have benefits for those who spend many hours a day sitting down, such as:
- Improved posture
- Burning more calories
- Encourage proper circulation
- Stronger core muscles
- Lowered risk of other diseases such as obesity and diabetes
Those who use standing desks do so in intervals, such as standing for 5-15 minutes every hour, or for 1 in every 3 hours.
Cluttered or haphazardly organised workstations can also have an impact on your posture and back health. Keeping a clean and well-organised workspace with items in easy reach can prevent awkward movements and help you maintain a healthy posture.
Finally, the impact of workplace stress on muscle tension should not be underestimated. Many experienced osteopaths assert that mental health and stress management are as important a part of improving musculoskeletal health as physical movement. You can indirectly improve and prevent chronic back pain by practicing mindfulness, meditation or other stress management techniques during breaks. Going for a walk instead of remaining seated at your desk for lunch will also work wonders on your musculoskeletal health, if possible.
While a desk job is a reality many of us cannot avoid, we do have control over how we let it affect our health. The advice given above is by no means gospel, or exhaustive, but goes some way into making positive changes. If you suffer from chronic musculoskeletal pain, seeing an osteopath or other medical professional is highly advisable.
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