25% of work injuries are related to the spine, making it the most common work place injury in Australia. Additionally, prolonged sitting time is associated with a reduced life expectancy due to disease. So here is what you need to do to be healthy and keep your back pain free.
Sitting down at a desk all day takes a toll on your body so make sure you get up every 30-40 minutes and walk. Go to the kitchen and get yourself a glass of water. Drinking 2 liters of water a day will help the spinal discs stay hydrated. Even when seated you can exercise your spine – move your lower back by tilting your pelvis so that you have an arched back, then roll your pelvis backwards so you have a straight back and then finally move to a rounded back. By doing this throughout the day you are moving the spine and reducing the stress of prolonged sitting.
During the day stand up and put your hands on your buttocks, then squeeze your glute muscles and feel them tense up and activate with your hands. Hold this for 5 seconds and do it 5 times. Sitting down all day squeezes the blood out of your glute muscles and they fall asleep. This means that the pelvis falls forward and the spine must work hard to stay upright causing fatigue and pain. By doing this exercise the muscles are turned on again and take pressure off the low back.
Make sure you have had someone look at your ergonomic set up. The important things to note are:
* The top of the computer screen should be at eye level
* The knees should be parallel with the hips or slightly lower
* Feet should rest on the ground or on a foot stand
* Avoid having a forward head and bent neck looking down at phones or tablets
For any further information or a consultation, contact us on 03 9686 2566 or via firstname.lastname@example.org.