Is bad posture causing you problems? By Steven Goddard
You and your Chair: Could the relationship be better?
If you are like me, when you sit down at the computer to get something done you always end up doing another twenty things at the same time, often staying seated while reaching over and getting things you need.
Time can easily slip away, but how long do we actually spend sitting everyday? Well, office workers can often spend anything from 8 to 15 hours seated every day when work, commuting and recreation are combined. And as we would all probably admit, after working at our desks for a few hours, our posture is the last thing on our minds.
So, is all this sitting down really any concern? According to studies the single largest factor in office injuries is poor posture when seated. While poor posture may not result in an injury after a week, a month or even a year, prolonged exposure will greatly increase the chance of developing a serious injury, meaning pain and possibly time away from work. It’s also not just at work, you'll probably find that alot of our daily activities - travelling on a bus or train, watching TV or reading, eating, - involves sitting down.
Why is poor posture when sitting a problem?
Sitting puts a lot of strain on the lower back - it causes a 50% higher compression on the discs in the lower back than standing does.
With all this time spent in this position joints stiffen, ligaments and muscles over-contract, blood flow is restricted and degeneration of spinal joints is accelerated. More visual changes you may notice are weakened abdominal muscles which cause the lower back to curve inwards, and the small 'hump' at the base of the neck from peering at a monitor with your head forward for too many hours.
All of these changes are reversible if alterations to posture and habits are made (although the longer you have bad habits the harder it can be to reverse them!). If left, however, they will progress, and lead to an increase in wear and tear of the spine and hips.
How can I change my work station to help myself?
Of course, many of these problems are caused by the length of time you spend stationary in the sitting position, but with some small changes to your workplace you can extend the period of time that your body can comfortably spend seated before it starts to grumble.
- Your feet are supported on the floor.
- Your knees are bent at a 90-110° angle.
- Your hips are at the same height or slightly higher than your knees.
- Your back is fully supported - especially in the hollow curve.
- Sit right back into your seat (not perching on the edge).
- Have your head and shoulders in line with your hips.
- Your shoulders should be relaxed.
- Your elbows should be comfortably at your sides when typing, with the desk at the same height as them.
- The chair tucked close to the desk (not be blocked by the arm rests) so you don't have to lean forward.
- The monitor should be directly in front of you; at only a drop of 15-degrees from your eye level (laptops are not recommended for long term use).
Basic stretches and preventatives to pain
Moving the head from side to side slowly allowing the neck muscles to stretch out, and then flex your head downwards and gently back. Do not roll the head around in complete circles.
Try to get out of your chair and have a small stretch and walk around just for a few moments periodically.
Try putting some small reminders around your desk to jog your memory about how you are sitting (we all forget) even just small dot stickers on your monitor edge can work.
Is there anything else I can do?
The above checklist is a great start to prevention of back pain caused by poor posture. It is only an aid however, regular exercise such as walking a part of the way to work every day or any regular activity that you perform several times a week will greatly help the strength of your muscles that support your back.
For tips on starting an exercise regime, see the February 2007 Help in our archive – click on the link below. If you have any serious health problems or are very overweight, check with your GP before starting an exercise regime.
And lastly, when you get home from a long day at the office and flop down into your sofa, try and think how many hours you have already been sitting. Do your back a small favour and go for a small walk, cycle or just avoid that soft, unsupporting sofa.
References:
Ergonomics: Working with a visual display unit. World Health Organisation (2006)
”Estimating the Global burden of low back pain attributable to combined occupational exposures.” Punnett, L. et al. American Journal of Industrial Medicine, 48:459–469 (2005)
The Better Back Book Stella Weller, Hamlyn (2005)
Neck and Back Pain: the scientific evidence of causes, diagnosis and treatment. Edited by Alf L. Nachemson and Egon Jonsson. Philadelphia, etc: Lippincott Williams & Wilkins (2000)
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