On this page: Issue   ~  Prevention   ~  Equipment   ~  Treatment   ~  Links

Issue
The back's muscles, ligaments and discs can be strained from sitting improperly, and by sitting unsupported for long periods. Joints can get stiff and dysfunctional if they are being held in one position for multiple hours each day. The spine joints are particularly susceptible to strain when the spine is held in prolonged, awkward postures. Improper posture while sitting can strain the ligaments in the spine that support the joints and create stiffness and inflammation in a joint. The result is back pain, and it can be contributed to by the following factors:

• Sitting slumped
• Lack of support from your chair
• Improper fit of the chair, or the improper type of chair for computer use
• Feet not touching the ground
• Prolonged sitting, without a break
• Over reaching for the keyboard or mouse

Issue   ~  Prevention   ~  Equipment   ~  Treatment   ~  Links

Prevention

• Posture
  - sit properly in your chair. Maintain erect position of back and neck with shoulders relaxed. Keep upper arms close to the body, elbows at 100 degrees, forearms neutral (thumb toward ceiling), and wrist straight. Sit back against your chair.
  Tip: Maintain the 3 normal curves of the spine as often as possible.

Ever wonder how spine works and what the 3 normal curves of the spine are? Click here to find out.

• Proper Chair
  - have a chair that fits well. You should be able to sit all the way back in the chair and use the backrest while your feet are on the ground. If this is not possible, a footrest should be used to position your knees equal or just below the level of the hips.
  Tip: The tilt of the seat is to preference. As long as you are seated all the way to the back of the chair, and have your back supported.

• Warm Up
  - warm up and stretch before starting activities that are repetitive, static or prolonged. Take a 1 - 2 minute break every 20 to 30 minutes and stretch.
  Tip: Respect pain. Change positions or stop whenever activities cause pain. Recognize early signs of the inflammatory process, and treat it early.

• Keyboard Position
  - the keyboard and mouse should be close to the body prevent over reaching and slumping forward to reach them.
  Tip: Position equipment and work tasks so that your body is directly in front of and close to your major work tasks. 

Issue    ~  Prevention   ~  Equipment   ~  Treatment   ~  Links

Equipment

Chair
- The chair is a very important part of your workplace set up. 

• should have a good lumbar support and fill in the curve of your lower back 
• should be adjustable, height from 42 - 54 cm: height, arms, seat back tilt and so that you can position it to fill in the curve at your low back. Armrests should adjust in towards the body if you are narrow, and to a height where the shoulders and neck feel the most relaxed when the arms are resting on them.
• seat should end a couple of finger widths from the back of your knees. 
• breathable material and a dense foam that gives way no more than 2.5 cm.

Backrest
- A good backrest can make even the worst chair a whole lot more tolerable. Use it on any chair that does not feel like it is supplying adequate lumbar support. 

• should fill in the small of your back and feel comfortable to sit back against. Do not have it over correct you – it should not feel like it is making you over arch your back.
• should stay put – ones that have straps that attach to the chair generally work better.
• should not be so large that it pushes you out towards the middle of the chair and the legs no longer get support.
• can be inflatable so that you can adjust the desired support.

Footrest
- You only need a footrest if your feet are not resting on the floor. If you always have your feet on the casters of the chair, or sit to the middle of the chair to get your feet on the floor, you would probably benefit from a footrest. Keep footrests centered under the desk, and rest the feet on it while the back is supported by the back of the chair.

• should be adjustable in height so that you can reposition the chair height
• should have a tread that will help your feet form sliding off
• can be a tilting footrest if it feels good

Issue    ~  Prevention   ~  Equipment   ~  Treatment   ~  Links

Treatment

Abnormal posture, structure or position, results in abnormal loads on the tissue, abnormal stresses and abnormal strains. Over time, abnormal loads cause tissue breakdown and disease or pain is the result. Back pain can be one of the most debilitating types of pain. It usually starts as acute pain in the lower back region that makes movement very difficult as it affects all areas of mobility. The pain is defined as acute when it lasts less than 30 days and is not caused by any other underlying condition(s). Most cases clear up in a few days without medical attention, although recurrence is common. If the pain persists beyond six months, it is considered chronic.

Issue    ~  Prevention   ~  Equipment   ~  Treatment    ~  Links

Links

University of California, Berkeley - Health Services
http://www.uhs.berkeley.edu/Facstaff/Ergonomics/erguser.htm
Outlines a User-Friendly Workstation.

University of California, San Francisco  and University of California, Berkeley, Ergonomics Program
http://www.me.berkeley.edu/ergo/services/tips/body.html
Step-by-step guide on how to set up your computer workstation ergonomically and pointers on safe mouse use, including a Workstation Checklist:
http://www.me.berkeley.edu/ergo/services/tips/checklist.html

University of Waterloo Ergonomics - Health and Safety
http://www.safetyoffice.uwaterloo.ca/hspm/documents/office_ergo/ergo/vdt.html
Provides tips on workplace design.

Digital-Doc Website on Backaches
http://www.digital-doc.com/backpain.htm
Gives a comprehensive explanation of the spine and ailments.

Issue    ~  Prevention   ~  Equipment   ~  Treatment   ~  Links

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