Chronic back pain: Two of the most common causes of chronic back pain are poor posture and too much sitting down. Improving your sitting position and giving yourself regular breaks from the desk during a working day are the keys to a healthier back.
First steps
Start by checking your sitting position at your desk. Your back should be straight, with your head directly above your shoulders and buttocks. Your hips should be slightly higher than your knees and your feet hip-width apart. Adjust the back of your chair to support your spine.
One step better
Adjust your monitor so the top of the screen is level with your eyes when you look straight ahead. When you're on the telephone, don't cradle the handset between your ear and your shoulder. Use a headset if you are on the telephone a lot.
Making an effort
Do some desk stretches.
Shoulder stretch Push your chair back from your desk, lace your fingers together and stretch your arms out in front of you, pushing your palms away from you. Raise to shoulder level, breathing in. Lower and breathe out.
Side stretch Sit tall and link your hands, then raise them above your head. Bend slowly to the right. Hold. Return to centre and repeat on the left side.
Forward stretch Sit towards the front of your chair with your legs slightly apart. Tuck your chin to your chest and slowly curl forwards, allowing your arms to stretch down between your knees.
Seated rotations Sit upright on your chair. Turn to grasp the left side of the chair with your right hand, resting your left hand on the back of the chair. Rotate the upper half of your body to the left. Hold. Reverse positions and repeat on the right side.
Seated knee hug Sit tall with your feet on the floor and knees hip-width apart. Grasp your right leg around the shin and pull it gently towards the chest. Hold and repeat with the left leg.
Getting it right
Attend a yoga class or take some lessons in the Alexander technique at lunchtime or after work. Becoming aware of correct body posture will prevent back, shoulder and neck pain. And a healthy body leads to a clearer mind.
Remember, every time you stand up from your desk, take several deep breaths and walk around - shake your arms and rise onto your toes a couple of times.
Soon you'll find colleagues following your good example rather than sniggering at their desks.
