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Looking After Your Back at Work


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Many of us spend the whole day in front of a computer, while others are constantly on their feet. Whatever kind of work you do, it's important to look after your back while you're on the job.

If you're sitting at a desk all day, here are some tips to make sure that you're sitting comfortably and with the least stress on your back:

  1. Maintain good posture – which means sit up straight! Managing your posture is one of the best things you can do for your back and neck.

    Keep your shoulders back and straight – don't let them stoop or become rounded. The natural curve of your back should be supported. You may like to use a rolled towel or small pillow to make sure this is happening correctly.

  2. Make sure that the top of your computer screen is at eye level to keep your neck in the best position.

  3. When sitting, both feet should be comfortably flat on the floor. Adjust the height of your chair if necessary.

  4. Get up and stretch your legs occasionally. Stretch out your arms and gently stretch your neck. Make sure that you don't sit in the one position all day long.

Here are some other general tips for improving your posture while you are at work:

  • Don't wear high heels to work. You may think you look gorgeous but you are actually changing your natural posture which may cause physical problems, particularly for your back.

  • If you are on your feet all day, make sure that you change positions frequently. Your work should also be at a comfortable level – for example, you don't want to have to bend at the waist or stoop your neck to reach a counter.

  • When lifting heavy objects, keep the object close to your body. Bend your legs and use your leg muscles as you lift, rather than your back.

Alex Armstrong, CalorieKing.com.au's resident exercise physiologist, says that sitting at a desk for extended periods of time can lead to poor posture, muscle tightness, imbalance and pain. Alex recommends the following exercises to help stretch the major muscles of the shoulder, back and hips that may become stiff after long periods of time sitting at a desk.

Practice these exercises regularly – two or three times a day if possible, and remember to get up for a few minutes every hour for a light walk. This will help you to maintain correct posture and minimize the risk of muscle pain, stiffness, or headaches.

Hip flexor

1. Hip flexor stretch
Stand in front of chair, and place the right foot on the chair as shown. Keep the back straight and the hips square to the front. Squeeze the buttocks and tuck the tailbone down. Gently bend the right knee, and push the left hip forward. Feel the stretch at the front of the left hip/groin region. Hold for 15-30 seconds, then repeat on the opposite side.

Hamstring stretch

2. Hamstring stretch
Stand in front of the chair, and place the right foot on the chair as shown. Gently bend forward from the hips, reaching the hands towards the right foot. Feel the stretch in the back of the thigh (hamstrings). Hold for 15-30 seconds, then repeat on the opposite side.

Buttock stretch

3. Buttock stretch
Sit on a chair, and place the right ankle on the left knee as shown. Gently bend forward from the hips. Feel the stretch in the right buttock. Hold for 15-30 seconds, then repeat on the opposite side.

Lower back stretch

4. Lower back stretch
Sit on a chair with the feet twice hip width apart, feet flat on the floor as shown. Place your right hand on the floor just inside the inner right foot (if you can't reach your hand to the floor, simply rest your elbow on the knee). Stretch your left arm over in line with the left side of the body. Feel the stretch down the left side of the lower spine. Hold for 15-30 seconds, then repeat on the opposite side.

Spinal twist

5. Spinal twist
Sit on a chair with your legs facing right, gripping the back rest as shown. Straighten the spine, pull the abdominal muscles in and lift the chest but keep the shoulders down and relaxed and the elbows tucked in. Using the leverage of the arms, gently turn and twist to the right, looking over the right shoulder. Feel the entire spine twist evenly. Hold for 15-30 seconds, then repeat on the opposite side.

Back and hip stretch

6. Back and hip stretch
Sit on your chair, taking the feet a little wider than hip width and lean as far forward as you can, as shown. See if you can grasp the back legs of the chair. Let the back, hips and neck relax and stretch. Feel the hips and entire spine stretch comfortably. Hold for 15-30 seconds.

Chest stretch

7. Chest stretch
Sit up straight on your chair. Interlock your fingers, and stretch the arms up to the ceiling. Straighten the elbows, lift the chin and look up. Feel the chest and armpits stretch. Hold for 15-30 seconds.

Shoulder stretch

8. Shoulder stretch
Sit up straight on the chair. Reach your right hand behind your back and up towards the back of the neck. Drop your left hand down the back, reaching to grasp the right hand. Grip the hands together if possible. Feel the fronts of the shoulders and backs of the arms stretch. Hold for 15-30 seconds, then repeat with the arms in opposite positions.



Last updated: November 15th, 2002

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