Tips for reducing back pain in the office

The Health and Safety Executive have reported on the high incidence of absence through work-related injury, including posture-related causes when sitting at computer desks.

Poor posture at work is a major cause of back pain, repetitive strain injury, poor employee health and reduced productivity.  According to BusinessBalls.com; “employers have a duty to provide safe working conditions and a stress-free work environment for all staff, which includes the provision of information and training for employees about workplace posture and ergonomics.”

Read the Dynaspine tips below and learn how to correctly set up your workstation and encourage back pain relief.

How to set up your workstation

Step 1 - Prioritise your tasks

When organising your work area, look at all the various tasks that you intend to perform here, and also look at which ones will take priority.  Typical tasks that you might wish to perform could include:

• Using a keyboard
• Telephoning
• Spreading out documents to read
• Operating equipment such as a printer, fax or scanner

When operating equipment it’s important that you can reach frequently used controls without excessive twisting and stretching.  For example when using a keyboard, this should be at elbow height when you are sat down, and close enough for you to perform your typing tasks without discomfort.

Step 2 - Check that your workstation is arranged to suit your tasks

Keep all the tasks you decided upon in Step One in mind.  Now you need to make sure everything is properly adjusted and positioned.  Mostly, you will find that simple adjustments to the furniture or equipment will ensure that your workplace is right for you.  Don’t worry about laying things out differently from your colleagues, everyone is different in how they like to work and what they find comfortable.

Specific areas you should look at are:

• Keyboard – This should be directly in front of the display screen so you can sit directly in front of this when you are typing
• Display Screen – Make sure your screen is positioned around eye level so you are not looking up at it or slouching down in your chair.  Ensure your screen is at a comfortable reading distance (arms length is generally about right for most people).  You should also make sure it is positioned so you do not have to twist to read it.
• Chair – Make sure your chair height is correct.  Wrists should be reasonably straight, forearms approximately horizontal or sloping slightly down, and upper arms hanging comfortably from relaxed shoulders.  Make sure you can place your feet comfortably on the floor, and that your knees and legs are not obstructed so that you have to position them in an unnatural position. 
• Lighting – Be aware of light coming in from the outside and avoid distractions from glare or reflections.  If possible, sit at right angle to a window rather than with your back to one.  This will help to lessen the likelihood of problems with glare or reflection.
• General environment – Even if you have everything set up well and are sitting with a good posture, if you sit in one position for too long you risk placing extra pressure on the muscles in your back.  Try to organise tasks so that you naturally take regular pauses and have some movement within your daily tasks.  If long spells in one position are likely and unavoidable, then deliberate exercise and breaks from typing are very important to help you avoid the symptoms of fatigue and discomfort.

The Dynaspine Back Support has been designed to help prevent back pain and achieve back pain relief.  The unique features of Dynaspine keep the muscles in your back active, rather than holding them in a static position for long periods. 

If you place the Dynaspine Back Support on your office chair, the two back support plates will move as you do when in the seated position.  This way you are continually supported and promotes a healthy posture.  This increased movement reduces the pressures placed on your back and spine and also helps to build the muscles that support your joints and discs. Visit the Dynaspine Lower Back Support page for more information and to place your order!