Office
The vast majority of us in the 21st century work at a desk and computer.
As a consequence we are sitting for longer than at any time in human history. The popularity of laptop computers also compounds this as people use them at home or on the move outside of office hours.
We need to move regularly so that muscles, ligaments and joints share the responsibility of dealing with the force of gravity. A prolonged fixed postural position cause muscles to fatigue and increases the mechanical strain on ligaments, joints and spinal discs, leading to back pain and stiffness.
When sitting, we ideally need to maintain a neutral posture, where the ears, shoulders, hips, knees and ankles are aligned. In this position the spine is in an ‘S’ position which maintains the spinal curves and increases the spines mechanical strength. The lower back and neck should gently curve forwards (lordosis), while the mid-back gently curves backwards (kyphosis). The problem with prolonged sitting is that we end up sitting in a slumped position. This ‘C’ shaped position if adopted over time can lead to serious problems.
- Move regularly. Get up every 30 mins. Rotate trunk and head, stretch arms above head and roll shoulders backwards and forwards.
- Position your computer correctly at eye level.
- Invest in a good chair that is ergonomically designed. Adjust the back and seat accordingly.
- Maintain an ‘S’ shape posture as much as possible.
- Ask your boss for a workstation assessment. Having the correct equipment is a health and safety issue, so your work should be willing to provide this for you.
- Keep both feet on the floor or on a footrest when seated at your desk.
- Exercise regularly outside work hours. The best exercises for core stability are swimming, Pilates, gym exercises, cycling or yoga.
