Desk jobs stress the spine, so stop slouching and feel better
Published: 2009-11-28 15:36:16
Author: Kathy Winchell | mlive.com | November 4, 2009
“Sitting is a very stressful, high-pressure position to be in for long periods of time,” says Physical Therapist Randy St. John, of Spine Physical Therapy. When someone sits down from a standing position, pressure on lower back disks goes up 40 percent, increasing wear and tear on disks. “If you are slouching, the pressure (is) even higher,” St. John says.
More than one million people suffer back injuries each year. According to the Bureau of Labor Statistics, one in five workplace injuries involve the back.
“Classically, people who have a desk job most of their career end up getting very stiff in their back,” St. John says. Workers may start to lose range of motion, back extension abilities and ability to bend backwards easily. “That stiffness decreases circulation to the joints and to the disks.” Over time, workers who sit for extended periods can end up with back injuries, arthritis or degenerated disks.
Often injuries show up after work, during a golf game or while gardening, when the weakened muscles and ligaments cannot sustain the twisting, turning, flexing and bending required of active lifestyles.
St. John recommends that desk workers take precautions by getting up every hour or two and doing five to 10 backbends to restore circulation and relieve pressure. St. John also encourages those with desk jobs to remain active outside of work. He suggests a brisk walk three to four times a week for 20 to 30 minutes along with some crunches and back stretches to help strengthen core muscles.
An ergonomically designed work station can also protect the back. “We like to see patients have their chair locked in an upright position with good lumbar support, with their knees slightly below their hips,” St. John suggests. “They are sitting upright, their upper arms hanging straight down at their side, elbows at 90 percent and wrists neutral. The mouse should be as close to them as possible so they are not reaching for it too much.”
Kristie Abruzzo, owner of The Back Place, sells equipment designed to keep backs healthier. “The biggest problem is people leaning forward” during work, she says. She suggests keyboard trays that bring the keyboard out from the desk so users can get close enough to it. A computer riser should raise computer screens to eye level “so your chin is parallel to the floor and the head is perpendicular to the floor,” she says. Having a chair that supports the spine’s lumbar region also helps.
“I would emphasize that the fixes can be relatively inexpensive and relatively simple,” Abruzzo says. “Simple things can make a lot of difference. If you can't buy a monitor stand, use two phone books. If you can't afford a lumbar pillow, use a pillow from your couch.”
Luitjen Kiewiet, general manager for Israel's Designs for Living in Grand Rapids, recommends ergonomic chairs for the home. “Everybody goes with style and doesn't go with comfort,” he says. “It is a big issue in the furniture industry.”
Full story
Published: 2009-11-28 15:36:16
Author: Kathy Winchell | mlive.com | November 4, 2009
“Sitting is a very stressful, high-pressure position to be in for long periods of time,” says Physical Therapist Randy St. John, of Spine Physical Therapy. When someone sits down from a standing position, pressure on lower back disks goes up 40 percent, increasing wear and tear on disks. “If you are slouching, the pressure (is) even higher,” St. John says.
More than one million people suffer back injuries each year. According to the Bureau of Labor Statistics, one in five workplace injuries involve the back.
“Classically, people who have a desk job most of their career end up getting very stiff in their back,” St. John says. Workers may start to lose range of motion, back extension abilities and ability to bend backwards easily. “That stiffness decreases circulation to the joints and to the disks.” Over time, workers who sit for extended periods can end up with back injuries, arthritis or degenerated disks.
Often injuries show up after work, during a golf game or while gardening, when the weakened muscles and ligaments cannot sustain the twisting, turning, flexing and bending required of active lifestyles.
St. John recommends that desk workers take precautions by getting up every hour or two and doing five to 10 backbends to restore circulation and relieve pressure. St. John also encourages those with desk jobs to remain active outside of work. He suggests a brisk walk three to four times a week for 20 to 30 minutes along with some crunches and back stretches to help strengthen core muscles.
An ergonomically designed work station can also protect the back. “We like to see patients have their chair locked in an upright position with good lumbar support, with their knees slightly below their hips,” St. John suggests. “They are sitting upright, their upper arms hanging straight down at their side, elbows at 90 percent and wrists neutral. The mouse should be as close to them as possible so they are not reaching for it too much.”
Kristie Abruzzo, owner of The Back Place, sells equipment designed to keep backs healthier. “The biggest problem is people leaning forward” during work, she says. She suggests keyboard trays that bring the keyboard out from the desk so users can get close enough to it. A computer riser should raise computer screens to eye level “so your chin is parallel to the floor and the head is perpendicular to the floor,” she says. Having a chair that supports the spine’s lumbar region also helps.
“I would emphasize that the fixes can be relatively inexpensive and relatively simple,” Abruzzo says. “Simple things can make a lot of difference. If you can't buy a monitor stand, use two phone books. If you can't afford a lumbar pillow, use a pillow from your couch.”
Luitjen Kiewiet, general manager for Israel's Designs for Living in Grand Rapids, recommends ergonomic chairs for the home. “Everybody goes with style and doesn't go with comfort,” he says. “It is a big issue in the furniture industry.”
Full story