With September now upon us and summer coming to a close, many of us are returning to our work. Additionally, many children and young adults will be starting a new academic year; whether that be at school, college and University for many! Here are some postural tips and advice for the work environment.
Lower back pain has become a major issue
As many of our roles will require us being sat at a desk for prolonged periods of time. Lower back pain and subsequent disability have become a prevalent issue. It is now estimated that 80% of individuals will experience an episode of lower back pain on one occasion in their lives. Lower back pain is the highest cause of disability worldwide so this is a topic which really requires better understanding.
For that reason, we have devised some quick tips we can all aim to use and incorporate into our daily routines. These can be used whilst in our work environment, to help prevent the development of symptoms affecting the lower back. Nonetheless, neck and upper back pain also remain prevalent whilst we work and therefore these tips should also be used to address these issues too!
Quick postural tips and advice for the work environment
Regular Breaks: Ensure you have frequent breaks throughout the day. This can be simply standing up whilst at your desk at regular intervals throughout the day or making a drink or heading to the bathroom. These can help decrease the risk of you developing back and neck pain.
Range of Movement Exercises: These can be performed whilst at your desk such as: rolling and active movement of the of the neck and head, as well as the shoulder blades, aiding to facilitate ongoing and regular movement of your joints and muscles throughout the day.
Ergonomic and Desk Based Assessment: An ergonomic assessment at work will assess your posture and keep it to an optimum throughout the day. Following the completion of a desk assessment, you will understand whether certain technicalities, such as altering the height of your chair, will help in addressing and preventing ongoing symptoms.
Remain Physically Active: Remaining physically active and interested in a sporting activity, will always aid in reducing the impact of many musculoskeletal conditions. Maintaining and enhancing bodily strength, endurance, stability and flexibility throughout your spine and trunk, can significantly lower the risk of developing problems whilst sat at work.
At Capital Physio, we have an extremely experienced team of musculoskeletal physiotherapists which can assess, diagnose, and prevent you from experiencing any ongoing postural issues whilst at work. Tailoring strength and conditioning exercise programmes, in addition to the provision of optimal sports massage, desk-based assessments, and further physiotherapy treatment, is one of the many services we offer.
Book in with one of our experienced therapists today to aid you on your journey to being free of pain!
Article written by Samy Roshdy, Chartered Physiotherapist