Did you know that lower back pain is the number one cause of disability worldwide? According to the World Health Organisation, in 2020, lower back pain affected more than 600 million people across the globe.

Lower back pain is a common complaint, but tension and incorrect posture can cause neck and shoulder pain, too—and make your life miserable at work. In fact, how you sit, stand, or move your body at work has a direct impact on your back! So, let’s look at some simple ways to perfect your posture—and protect your spine.

1.  Optimise Your Office Ergonomics

Office ergonomics refers to the angles of your body in relation to your desk and computer screen. To encourage a healthy posture, adjust your furniture and equipment using these guidelines:

• Your feet should rest flat on the floor with your knees bent at 90 degrees.
• Ensure a fist-sized gap between the edge of your seat and the back of your knees.
• Rest your back fully against the back of your chair. Use a lumbar support cushion if your chair doesn’t offer sufficient lumbar support.
• Adjust your desk height for a 90-degree elbow bend and raise your armrests to reduce shoulder strain.
• Your screen height should allow your neck to be neutral and your gaze straight ahead while you work. The top of the screen should be at eye height.

2. Bend with Care

If your job involves bending and lifting, you’ll need to take special care to protect your joints and spine each time—don’t worry, it’ll be a habit before you know it.

• Stand with your feet shoulder-width apart.
• Keep your spine straight and bend using your hips and knees—not your waist.
• Engage your core muscles (belly button to spine) as you bend.
• Don’t twist your body as you bend.
• If you need to work at floor level, kneel on a kneeling pad.

Avoid lifting heavy loads unassisted and listen to your body. Regularly rest, move, and stretch in between periods of bending and lifting; surprisingly, these small adjustments or changes can help in leaps and bounds!

2.  Stand Tall

If you work on your feet all day, you’ll want to pay careful attention to your posture. Rounding your shoulders and hunching slightly forward is often a default setting.

Your goal is a neutral spine. Relax your shoulders (shrug them a few times to relieve tension) and push them back slightly in line with your hip bones. Keep your chin up and enjoy standing tall. Avoid locking your knees; rather, use a small stool to raise one foot at a time.

Ask your co-workers to remind you or place a sticky note somewhere nearby. Alternatively, setting an alarm can also be a great reminder.

3.  Move Your Body

One of the best ways to protect your spine at work is to avoid prolonged periods in one position—standing or sitting.

As often as you can—but at least twice an hour—take a short break of a few minutes to go for a walk. When you move, stand tall and exaggerate your limb movement to encourage circulation and relieve tension. You can also stretch a bit, as this can help alleviate some tension after long durations sitting or standing in one spot.

4.  Stretch it Out

There are simple stretches you can do at work—they’re subtle so you won’t draw too much attention to yourself—to help loosen the muscles around your spine and relieve pain, pressure, and tension in your neck and back.

Here are a few examples:

• Neck rolls (both directions)
• Head tilts
• Shoulder rolls (forward and back)
• Round and arch your spine
• Gentle spinal twists

Other ways to avoid back pain include drinking enough water, using a supportive mattress and pillow, performing stabilisation exercises (core strengthening), and wearing comfortable shoes.

Curious about more tips and tricks? At Turramurra Physiotherapy, our team is here to help. Ultimately, we want to help you achieve your goals and make pain a thing of the past! Contact us today to book your appointment.