INFORMATION
© YoPO
2024
Illustrations by MCKIBILLO
Theme – too much sitting/being static can lead to stiffness and discomfort in the back
Too much time at the desk is a risk factor for backache or back pain which can be extremely debilitating. This risk is exacerbated by poor posture when seated, so when considering backcare the first step is to ensure that your working set up allows for a balanced seated or standing position where the spine is vertical and your screen positioned in such a way that your neck is in a neutral position with the jawline parallel to the floor.
When working at home, it is tempting to prioritise comfort by working from the sofa or from your bed for example, but this could put strain onto the back and is not to be recommended on a regular basis.
Once you are happy that your working set up is as good as it can be, try to ensure that you remain aware of your position while working and keep returning yourself into alignment if you feel yourself slouching.
Taking regular breaks from the desk is important, ideally trying to move around at least every 30 minutes or so. If this is not something that you do already, it is worth thinking about how more movement could be built into your desk based days, for example, including switching between sitting and standing, and building in as much walking as you can – for example walking while on the phone, having walking meetings or positioning things that you need regularly out of reach.
Regular stretching breaks are also recommended. Stretches for the back cover four movements – extension, flexion, side stretching and twisting. Options are shown below for standing, seated or floor based versions of these four movements – ideal to fit into a quick break or as part of your morning wake up or your evening wind down routine.
Note the seated side stretch can be done sitting on a chair if preferred – hold onto your knee or the chair seat with your supporting hand