Back Pain and Back Care

Its important to remember that back pain is a common problem and the vast majority of us will experience it at some point during our lives.  How you use (or abuse!) your back, whether in the home, in the garden, at the gym in school or the workplace, can determine whether you will have to learn to live with back pain. With the right approach to caring for your back, back pain can be prevented.

Experts now recognise that our sedentary lifestyles contribute greatly to the potential deterioration of our backs. An office worker can spend up to 40 hours a week in a static position in front of their computer while a child is often encouraged to remain stationary for long periods of time in the classroom.

Avoidance of walking in preference for travelling by transport is the norm. When home, the majority of us are drawn to the idea of curling up in front of the TV. The idea of swimming 20 lengths at the local sports centre or walking the dog that extra fifteen minutes seems appealing, but so often overlooked.

Preserving a healthy spine and protecting it from damage, should be an ongoing priority for everyone. Why wait until the pain and stress to the back occurs? Simple every day measures such as keeping active and watching the way you sit, stand and lift will help towards preventing back pain.

Back Pain in the Office

Back pain is the second most common work related condition in the UK and the commonest for people in manual occupation.  Up to 180 million working days were lost in 1997/8 due to back pain, including 119 million that were lost due to registered disability caused by back problems. Reports have estimated that the total cost of back pain corresponds to between 1% and 2% of gross national product .

It seems that our increasingly sedentary lifestyles may be partly to blame.  Driving, sitting statically at a computer all contribute towards potential harm to our backs. Repetitive movements and sitting in an awkward position for long periods can also contribute towards back pain.

We should all be aware that employers have a legal obligation to ensure that you are working in a safe and healthy environment. This requirement also applies to temporary staff or employees who work from home.

Your Office Chair :

• By law office chairs (those used at workstations) must meet a certain minimum standard

• Stable – i.e. based with 5 legs in star shape

• Allows user easy freedom of movement and a comfortable position

• Adjustable in height

• Seat back is adjustable in both height and tilt; it is advisable that the seat back moves independently of the seat to allow for a more comfortable seating position.

Your Office Workstation or Desk :

• Always arrange your working area to suit you, whether you are working at home, in the office or sharing a desk.

• Alter the height of your chair so that you shoulder and elbows are completely relaxed.

• Thighs should be at an approximate right angle to your body or sloping slightly down,

• If your feet are dangling, use a footrest.

• The top of your screen should be at horizontal eye level.  Use a monitor arm or screen raiser if necessary.

• If you use your computer frequently, your computer screen and keyboard should be directly in front of you so you don't have to twist to use them.

• Place the screen at arms length

• If you use a laptop, plug it into a separate screen when in the office.

Taking Time out of the office and away from your office desk :

• Change your position every 20 minutes

• If you are sitting down, stand up and stretch, walk to the photocopier or do some filing.

• Stand when taking every other phone call

Use full range of movement of your chair, leaning back and forwards to avoid staying in a rigid position for long periods.

Back Pain in the Home

In the Kitchen :

• It's worth thinking about storage and where you place the items that you use on a daily basis. Try and keep items within easy reach at waist height.

• Never twist and bend at the same time. Always bend your knees, not your back when looking into an oven or refrigerator.

• Try kneeling when removing clothes from a washing machine. When hanging clothes on the line, remember to keep a chair or stool by the line so that you can rest your basket.

In the Living Room :

• Consider the kind of furniture that your family use. Your sofa or armchair should help you maintain a good posture.

• Regular and prolonged contact with a poorly designed sofa for long periods of time can cause poor posture. If the seat of your sofa is too deep and does not fit the length of your thigh, you will find that your spine will form a ‘c' shape rather than a ‘s' shape.
  
  Information from Back Care - Charity for Healthier Backs
  
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