Tips for keeping a healthy back at work

Article Date: 5th November 2015

Musculoskeletal conditions, such as back and neck pain, are a major problem in the UK and one of the main reasons for workplace absenteeism. In fact, the latest figures from the Office of National Statistics suggest more than 30million working days are lost each year because of bad backs and necks – that’s more days off than the total for people with coughs and colds.

What’s more – research specialists The Work Foundation calculate back pain and strains of the neck, shoulder and arms cost EU countries as a whole up to €240bn annually in lost productivity and sickness absence, representing up to 2% of GDP across the region.

It’s clear, then, that bad backs at work are a widespread complaint. However, there are some simple steps you can take to help you keep a healthy back at work and reduce the risk of any issues in this area arising.

Good posture

Many people in modern Britain have desk jobs where they are seated for many hours at a time. This means sitting correctly is vital if you are to give your back a chance.

When sitting down, make sure the lumber of your back is supported and that there is nice s-shaped curvature to your back. If you don’t support your back properly your back muscles will have to work much harder leading to problems.

Get the height of the chair right

Your chair should be adjusted to a height where the upper arm is vertical and the lower arm is horizontal, creating a nice L-shape when your hands are on the keyboard or desk.

Your feet should be also flat on the floor. If they are not you should use a foot rest. It’s important to have your feet probably supported as this reduces pressure on the muscles on the back of the legs and prevents you sliding down the chair and making your posture poor.

Keyboard, mouse and monitor position

Ensuring your keyboard, mouse and monitor are positioned correctly can also help cut down on neck pains and back problems. For example, your monitor should be positioned, so your eyes are level with the top of the screen when you are looking straight ahead. We have included a video with this blog featuring Trevor Shaw, a principal ergonomist at the NHS, who offers more advice in this area.

Take a break

It is recommended that you take a break from your sitting position every 30 minutes or so, so you can flex your back. Try and divide your work up into sections or plan other jobs like photo-copying or making a cup of tea at intervals that allow you get up and stretch. Make sure you take your lunch break and go for a walk.

Take care when lifting

One of the biggest causes of back injury, especially at work, is lifting or handling objects incorrectly. These items may not be heavy but they can still cause issues if not treated right. Key advice here is think before you lift; keep the load close to your waist; keep your back as straight as possible; avoid twisting your back or leaning sideways and know your limits. More advice on lifting safely can be found here.

Today there is much more awareness among employers about the problem of bad backs at work and many will have policies in place. The HSE recommends making sure you comply with these to give yourself the best possibly chance of staying healthy and ache free.