Our backs play a huge part in not only our mobility but also our mental health. Back pain is a very common occurrence for many desk workers, manual workers and people working in a wide range of other professions. The route cause of this back pain is most commonly associated with posture and poor posture at that. Having poor posture means that you may be applying extra strain to different areas of your body causing pain and often discomfort. In fact, in the UK back pain is one of the highest reasons for employee absence highlighting the seriousness of the problem. This post today is here to shed some light on back posture, why you need to think about your posture and some of the exercises and stretches designed to improve and aid back posture.
How should you sit at work?
For those of us who spend the majority of the working day sat down it is vital that you check your current posture and see what changes you may need to make. Below are some of the main things that you should think about when it comes to your posture in and outside of work.
Back Support
First and foremost, one of the main things you need to think about is the amount of support you are actually providing for your back. Taking the time to go through and check the support that your back has when sitting down will be a great way to see if you are putting too much strain on certain areas. When checking your posture your knees should be roughly level with your hips or slightly lower.
Choosing your chair carefully
This is one of the most important things that you need to be aware of. Not all chairs are built in a way that provides our backs with the needed support. We strongly recommend that if you are having back problems at work that you speak with a line manager to see what can be done to obtain a different chair. Although your chair may currently not be giving you the needed support, adjusting the height and arms of the chair to support your back further my help you with achieving a better posture.
Screen level
When it comes to your screen placement, make sure that it is level with your eye level – this will mean that you are not putting extra strain on your back or neck muscles by tilting your head in a downward motion. One of the easiest ways to achieve this is by getting a monitor standard for your PC or Mac.
As part of the HSE policy at your work, there will be a member of the HSE team who will be able to give you an accurate assessment of your posture and seating position to determine whether something needs to be changed!
Why not tale this back posture quiz to find out how much you really know about the perfect posture!
What are some of the problems associated with poor posture?
With poor posture, there is a range of issues that can arise, primarily and the purpose of this blog is back pain. Poor posture does not just mean your position when sitting down at your desk but it also applies to when you are driving, eating your dinner and also sleeping. Taking the time to correct this in your earlier years in life will give you less chance of running into a range of back-related problems in your older years.
Exercises to strengthen your back and remove pain!
Our backs are complex things, not only is our back connected to all major body parts needed for mobility but there are also many different, ligaments, joints, and other elements working in tandem. Because of this, it is not as easy as having one treatment to fix all related back problems. Taking the time to speak with a professional and assess the cause of the pain is vital. When it comes to treating any back pain caused by posture one of the most effective options is stretching and exercising the back. There is a range of videos to exercise the back with some sites providing a tailored video path for users. This means that not only are the exercises relevant for the back but you are on a training path for your back with tailored and relevant exercises that are aimed at you and your back.
We hope that you have taken something away from this and now understand the importance of good posture be that at work, at home, or in the car. Consistency will be key and try to remind yourself as soon as you feel your posture slips.
