Sitting – a pain in the back

Spinal tap: Most back pain is caused by sitting incorrectly

Occupational therapist Chetan Khanna of Dynamic Occupational Health says the human body is not designed to sit all day.

“Until 50 years ago people only sat down when they had to have a rest,” he says. “Now with introduction of television and computers, we’re sitting for long periods at a time. The most serious complaint I get from clients is the lower back, this pain can prevent people from getting out of bed and getting to work.”

In an office environment, at least 50 per cent of people experience pain in their shoulders and the back area. Khanna says the biggest mistake people make is sitting too low in the chair.

To combat back and neck injuries it’s important to have relaxed shoulders and make sure the desktop is lower than the elbows. If the surface is higher, the muscles around the neck and shoulders will begin to tense, Khanna says.

In addition, people need to take frequent standing breaks as there is much less strain on the back when vertical. At the computer, the keyboard and mouse should be close to the body so the arms are not outstretched.

Other areas of pain from prolonged use is anywhere in the forearm, wrists and thumb, normally from using the keyboard and mouse. “This occurs because it’s not a naturally thing for us to do,” Khanna says. “It’s a completely learnt behaviour. Sitting, walking running come instinctively, whereas the hand and arm movements for using a keyboard and mouse are learnt.”

Nigel Hobbs from ergonomic furniture specialist Sit Back & Relax says the most critical piece of furniture by far is the chair.

Ideally, a chair should angle the upper legs to 90 degrees with feet positioned firmly on the floor – a footrest can help and the chair must swivel and the backrest should be adjusted upright.

A trend sweeping through ergonomic furniture design is the height-adjustable desk. This enables staff to work standing up. Hobbs says anyone from office staff to hospital workers who use a keyboard will benefit.

Another trend, he says, is the adjustable hot desk. “This means anyone can take their laptop from desk to desk and stand as needed,” Hobbs says. “One of the biggest causes of injury is being sedentary. The reason is sitting in one position for too long. We get to the office in the morning and sit all day; only taking short breaks for coffee or lunch. Muscles become strained and over the years from not being exercised, the damage occurs. Exercise and movement is key.”

Another issue to consider is poor lighting, which can strain the eyes. If you’re by a window and the glare is too strong this will also cause eye strain, as will using a laptop that is lower than the conventional computer screen. “A laptop riser can help angle the screen,” says Hobbs, “although a separate keyboard is needed.”

1. Chair: The chair is key – get this right and you are well on your way to achieving a good ergonomic workspace.

2. Desk : Set your desk up to be user-friendly. Keep frequently needed items within easy reach. Look at other options, such as adjustable desks that allow you to move between sitting and standing positions throughout the day.

3. Footrest: Keep your lower legs at a 90 degree angle to the floor. Use a foot rest to reduce pressure under your legs and to correct your sitting posture.

4. Laptop/monitor riser: Ensure your eyes are level, just below the top of your computer screen, by using a laptop or monitor riser that reduces neck and eye strain.

5. Document holders: Reduce the effects of looking down at your desk and back to your screen repeatedly by using a document holder that sits between your keyboard and screen, or attached to the side of your monitor.

6. Mouse: There are hundreds of mouse options available that are designed for different uses and can help the relieve strain of constant use – upright and joystick mice are becoming increasingly popular.

BRW

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