I am experiencing back pain while I am at the office and when I work at home. I work at a desk with a computer in both places. Do you have any suggestions that will help me organize my workspaces?
Rose B. emailed us at expert@sweetspot.ca; and our ergonomic expert, Christy Lelovic, answered:
Back pain is very common and many of us will get it at some time. The funny thing about sitting is that the human body is not actually designed to sit! In fact, spending time in a chair puts considerable strain on the body.
Setting up your computer workstation so you can work in a neutral posture is the key to reducing strain on your body:
- Elbows should be at right angles
- Shoulders/upper arms perpendicular to the floor and relaxed
- Wrists should be straight and neutral; always pivot from the elbow – never the wrist
- Line of sight directed to an inch below the top of the screen
- Firm lumbar support (small of your back)
- Thighs parallel to the floor
- Feet rested flat on the floor or footrest (if you can’t reach)
It’s important to move and change your posture as much as possible. You want to optimize your circulation and feel energized – its food for your muscles!
Re-organize your workspaces so it’s necessary to stand up and move as part of a routine task (e.g. printing). “Micro-breaks” like standing to answer the phone or a 15 second stretch will also go a long way towards health.
Christy Lelovic is a Health and Safety Specialist and the owner of SimpleErgonomics in Toronto. She can be reached at www.SimpleErgonomics.ca; Christy@SimpleErgonomics.ca; 416-803-2393