Do you dine al desko? If you work at a desk, its all too easy to stay sitting all day long only taking short, infrequent breaks and even staying put to eat lunch. The problem is that staying seated in the same position places strain on your back. Tim Hutchful, BCA chiropractor says: “It is no surprise that people are working longer and harder than ever before, however, it is important to realise the implications of this on the health and well-being of your back after a full eight hours or more sat in the same position. Getting away from your desk at lunchtime and at regular intervals throughout your working day is vital, even if it’s just for 10-15 minutes. Otherwise, a simple stretch can relieve built-up tension in your lower back after being seated for a long time. In the long run, the result is that you will ultimately feel better and be more productive for the remainder of the day.” To help prevent the effects of back pain while at work, the BCA offers the following advice:- - Dont sit for more than 30-40 minutes - stand up to stretch, change position and walk around a little. - Relax when sitting into your chair, making sure you have your bottom against the seat back with your shoulder blades are touching the back rest of the chair - Your seat should be adjusted so that your feet are flat on the ground, your knees bent, but with a slope from your hips to your knees. You should end up with your hips higher than your knees and your eyes level with the top of the computer screen. You may need to put the screen on a stand or even on a ream of paper to bring it to the right height. - Arms should be flat and your elbows level with the desk or table you are using. Use a seat with arm rests. - Remove any obstacles from under your desk to ensure you have enough leg room - Look for opportunities to exercise during the day; use the stairs instead of the lift or escalator, get off your bus/train/tube a stop earlier and walk or take a walk during your lunch break. The British Chiropractic Association has some simple stretches and exercises that can help strengthen posture. You can also get lots of advice and information about promoting great posture here.
Posted on: Wed, 11 Jun 2014 11:30:00 +0000
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