Looking after your Back at Work

In the digital age, many of us are spending long hours either in front of our laptops, or crouching over our i-pads and i-phones, on social media sites, or doing our every day job. As time speeds by, it is important that we understand the implications these actions have on our back.

When we sit with poor posture for prolonged periods without movement, the discs between the vertebrae become dehydrated, so compromising the nutrition that the discs need. This accelerates disc degeneration, resulting in a loss of shock absorbing capacity with increased risk of injury to the disc and other spinal structures.

Scary stuff!!!!

This stresses the importance of movement whilst sitting to avoid these damaging effects.

Getting away from your desk at lunch time and a t regular intervals is vital even if it's just for 10 - 15 minutes. Alternatively a simple stretch can relieve built up tension in your lower back after being seated for a long time.

Following these hints and tips will help you avoid injury and fatigue of the back:

  • Make sure you are sitting correctly in your chair that you are relaxed, with your bottom against the seat back, with your shoulder blades touching the back rest of your chair.

  • Make sure your feet touch the floor (use a foot rest)

  • There should be space between the front of your seat and back of your calves.

  • Your hips should be higher than your knees (tilt seat)

  • Arms should be flat and your elbows level with the desk or table you are using. use a seat with arm rests.

  • Take regular breaks. Never sit at the computer for maore than 40 minutes; less if possible.

  • When you take a break, walk around and stretch a little.

  • Remove any obstacles from under your desk to ensure you have enough leg room.

#pilates #exercise #reformfer #backpain

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