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| Q: |
How can my desk job cause back problems? |
| A: |
One of the common myths about back problems is that only
those who do physical labor are at high risk. Actually, those
who lead a sedentary life-style are at equal risk. Office workers
who sit for long periods of time put stress on their backs.
However, with a few simple modifications of the work space,
a lot of back problems can be avoided. |
Q: |
Does my chair play a role in reducing back problems? |
| A: |
Yes. Many office chairs are not of the correct height - they
are either too low or too tall; also, many don't have proper
back support. Outside of an adjustable chair that has good back
support, a simple straight-back chair is best. |
Q: |
How important is proper back support? |
| A: |
Having adequate back support while performing sedentary work
for long periods of time is crucial to a healthy back. Most
back problems occur in the area of strong inward curve in the
small of the back just above the pelvis. Pain usually develops
when the curve is lost from long periods of sitting. A lumbar
support is key to preserving this curve. A lumbar support pillow
or roll can be purchased relatively inexpensively at a medical
supply store. Or make one by simply rolling up a towel firmly
to a size that suits you. Make sure it is positioned so that
it rests at the curve of your lower back. If possible, secure
it to your chair with a rubber band or string. |
Q: |
What about my desk? Does it have to be a certain height? |
| A: |
Your desk or table should not be so low as to make you hunch
over, nor so high as to make you sit with raised elbows. Since
it is more difficult to change desk height, it is best to change
your chair height. If your chair cannot be adjusted to the proper
height to allow you to use your desk comfortably, you may have
to sit on a telephone book or a firm pillow or two. |
Q: |
Do I have to use a foot support at work? |
| A: |
It is best to have your knees raised above your hips to relieve
pressure on your lower back. At your desk, use a moveable foot
support so it can slide around as you shift weight. A telephone
book or two can be used instead if necessary. |
Q: |
What about the desk top? |
| A: |
Arrange all the desk top items you use constantly in a comfortable
manner. The purpose here is to position items on your desk to
avoid continual twisting and reaching movements. Use a slanted
loose-leaf notebook for writing. Make sure your computer monitor
and reading stand are at a height that keeps your head up. You
should be able to hold your head higher and spine straighter
to avoid the strain of constantly bending over. Make use of
the speaker phone rather than cradling the receiver between
shoulder and neck; a headset is even better. |
Q: |
What else should I do at work to prevent back problems? |
| A: |
Remember to get up from your desk at least once every hour
and stretch. A few simple exercises could help offset the effects
of the fixed posture we adopt during the day. These exercises
will help straighten your spine, relax neck muscles, and relieve
tension.
- Neck Roll - Roll your head slowly in a complete
circle five times clockwise and five times counterclockwise.
- Back Extension - Stand up as far away from the
walls as you can manage, lean backwards with hands on the
wall, and try to crawl down the wall with your hands.
- Pinky Pinches - Try to touch your pinky fingers
together with arms out behind you as far as possible.
- Hamstring Stretch - Put one foot on a chair, bend
forward as far as it is comfortable, and try to touch your
toes while keeping your knees straight. Repeat several times.
- Calf Stretch - Lean lower arms and elbows against
a wall, bend one knee and slide arms down the wall, with
the other leg pushed back to steady yourself. Repeat several
times with each knee.
- Spine Straightener - Lean your back torso against
the wall and slide down to a "chair" position, hold 5 seconds
and repeat.
- Hip Extension - Using your desk for support, extend
one leg backward, keeping knee straight. Hold for three
seconds. Turn around and repeat with the other leg.
Stretch only as far as to feel a gentle pull and stop before
pain sets in. Regular use of these exercises will help you ward
off minor discomforts and strengthen your body to withstand the
pressure of sitting too long in one position. If your back pain
and discomfort persist for more than a few days, you should
see a doctor. |
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