Workplace Wellness: A Physiotherapist’s Guide to Back Pain at work

In the hustle and bustle of today’s office life, back pain has become a common companion for many. Did you know that 1 in 4 of working adults suffer from back pain? As a physiotherapist who specialises in ergonomics, postural and back pain, I want to share some tools you can use at the office to minimize your pain & tension.

1. Set yourself up for success

It's pretty common for office workers to not have the best posture... and that is because after long periods, our bodies tend to fatigue and fall into poor postures, like slouching or leaning forward adding undue strain on our spine and back muscles. Ideal position for your body is maintaining a neutral spine, where your head is aligned with your shoulders and hips. Imagine your head is a bowling ball, and your neck is a golf tee. You want to keep your bowling ball balanced on your golf tee.

To help you in avoiding falling out of this position at work, you'll want your desk set up ergonomically:

• Adjust Your Chair Height: Sit with your elbows at a 90-degree angle when your hands are on the keyboard. This helps keep your shoulders relaxed and your back straight.

  
  

• Support Your Lumbar Curve: Adjust the backrest of your chair to support the natural curve of your lower back. If your chair doesn’t have this adjustment, use a rolled towel or a lumbar cushion.

  
  

• Use a Footrest: If your feet don’t reach the floor, use a footrest to keep your legs at a comfortable angle and reduce strain on your lower back.

  
  

• Position Your Monitor: Your computer monitor should be at eye level when you’re looking straight ahead and at least an arm’s length away. This prevents you from straining your neck and shoulders.

  
  

• Keep Your Keyboard and Mouse Close: Place your keyboard and mouse close to the edge of the desk so that your elbows remain by your sides. Using padded wrist supports can help keep your wrists flat and reduce strain.

  
  

2. Break Before Your Back Does

Sitting for long periods can cause your muscles to become fatigued and stiff, leading to pain and, over time, resulting in muscle imbalances and increased injury risk. It’s so important to take breaks during the day to relieve muscle pressure, reduce fatigue, and prevent your body from falling into poor postures. This simple habit not only helps prevent injuries but also keeps your body feeling fresh and energized throughout the day. So set your alarms and tell your boss you need a break. Here's what I recommend...

Micro Breaks: 30-60 seconds

Frequency: Every 20 Mins

Activities: Quick stretch, roll, stand up

My Favourites: Neck rolls, Penguin Stretch, Chin Tucks, Standing Roll Down

Movement & Stretch Breaks: 3-5 mins

Frequency: Every 60-90 mins

Activities: Substantial stretches, walk around, light movement/exercise

My Favourites: Hamstring & Quad stretches, Arm Swings, Lateral stretches, Standing torso Twists, walking 3 laps around the office,

2. Caring For Your Core

I couldn't make it through a whole blog about pain & posture without talking about the importance core strength, right?

Your core muscles ( which wrap around your torso like a corset) provide essential support for your entire body. When these muscles are strong, they help stabilize your spine, keep it properly aligned, and evenly distribute the physical stresses of sitting and movement.

Without strong core muscles, your body is more prone to falling into poor postures and can’t provide adequate support for your spine. Meaning the surrounding muscles have to work harder to maintain stability, which can lead to increased pressure on your spinal discs, muscles & joints and add pressure to the low back.

While I’m not advocating for impromptu planking sessions in the break room, I can guarantee that adding core exercises to your routine will have you experiencing less back pain and more comfort throughout your workday.

The Takeaway

All in all, taking care of our bodies is crucial, especially if we sit for long periods. By setting up an ergonomic workspace, taking regular breaks, and strengthening our core muscles, we can significantly reduce back pain and improve our overall health. Remember, a little effort in maintaining good posture and incorporating movement into your day can go a long way in keeping your body happy and pain-free. Your health and happiness are worth it!

Yours in health & wellness,

Physio Claire (MAPA, CPI)