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Saving Your Back At Work


“About 80 percent of adults experience low back pain at some point in their lifetimes. It is the most common cause of job-related disability and a leading contributor to missed work days.”

https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet

So how can you avoid becoming part of that statistic? Or if you already are part of that 80 percent, what can you do to help your spine while at work?

There’s 3 major areas that we must take a look at in your workplace (or home). We must then address concerns in each of these areas.

  1. Standing Posture

  2. Sitting Posture

  3. Driving Posture

Standing Posture – While standing, you should maintain the natural curves of the cervical, thoracic and lumbar spines. This means keeping your head over your shoulders, your shoulders over your pelvis, your core tight and your pelvis tucked in (pelvic tilt), with your feet slightly apart and your knees slightly bent.


Sitting Posture – Sit back in your chair and make sure it supports your natural spinal curves. Be sure that your feet are flat on the floor or well supported on a foot rest or stool if they don’t reach the floor. Your knees should be level with your hips. Keep all objects used frequently within easy reach. Your wrist and hands should be kept flat while using your mouse and keyboard. Use speaker phone or a headrest if you are speaking on the phone frequently. Lastly, your computer monitor should be directly in front of you, about an arm’s distance away and directly in front of your keyboard.


Driving Posture – Similar to the sitting posture above with a few additions. Be sure that your lumbar curve is supported by the seat, a rolled up towel or a specific lumbar support. Sit at a comfortable distance from the steering wheel so you are not reaching (but not so close that you could sustain an injury from the airbag), as reaching will increase the pressure on your spine.


https://www.spine-health.com/wellness/ergonomics/office-chair-posture-and-driving-ergonomics

http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-ergonomics/art-20046169

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