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Welcome to the 5th edition of the backache programme.
Previously we showed you a few basic exercises to strengthen your core abdominal muscles. Strengthening these muscles will help prevent back injuries and reduce pain.
In this tutorial we advise you on how to arrange your work station to give your spine the best support.
Work-related back disorders affect 60 to 90% of people during their working lives. If you spend most of your day behind a desk, the way your equipment is arranged will determine your posture. A bad posture will inevitably result in back pain.
The chair
You need a chair that can be adjusted according to your body size. You should be able to adjust the height of the chair so that your feet are flat on the floor and your hips and knees are bent less than 90 degrees when you sit down.
If your feet can’t touch the floor, place a footrest under your feet.
Make sure your lower back is well supported. If your chair does not have built-in support, place a rolled-up towel or small pillow in the hollow of your back.
Armrests are necessary to support your elbows while you’re typing or using a computer mouse. If your chair does not have armrests, move your keyboard a few centimetres back to create extra space so that you can rest your forearms on the edge of your desk.
Wheels on a chair make it far easier to position your body correctly in front of your computer.
The keyboard and screen
Computer screens are often placed in the corner of a desk, requiring you to twist your neck to see properly. If it is placed too far away, you might have to stretch your neck forward to see clearly. The result is poor posture.
Place the keyboard and computer screen right in front of you, with the top edge of your monitor at eye level. It should be positioned as far away as possible, while still being clearly visible – usually between 45 to 65cm away from you.
Laptop
Working on a laptop means that your screen is lower. This will require you to bend your neck forward to see properly. Invest in a laptop stand or docking station to elevate the keyboard and improve the angle of the screen. You can even place a book underneath the back of the laptop to lift it. Tilt your screen backwards to make it easier to see.
The phone
If you spend more than 50% of your day on the phone, consider using a headset. Talking on a handheld phone usually requires you to tilt your neck to one side, causing unnecessary strain.
Extra tips
• Take frequent breaks from your desk to give your muscles time to rest. Our bodies are not designed to remain in one position for too long. Take short walks or do a few stretches every half hour.
• Clear any obstacles from underneath your desk, otherwise these may cause you to sit in an awkward position.
• Play around with different chair and desk heights until your body feels comfortable and well supported. While working, your shoulders should be relaxed and your wrists in a neutral position.
Poor posture is at the root of most causes of back pain. Follow these tips to maintain a good posture in front of your computer.
Next week, we’ll discuss a few things you can do at home to manage back pain.
