Office workers who sit for long periods of time place significant stress on their backs. Back problems may be avoided by a few simple modifications of your workspace.

1. Workplace Ergonomics
One of the most common myths about back problems is that only those who do
physical labor risk injury to their backs. Actually, those who lead a sedentary
life-style are at equal risk. Office workers who sit for long periods of time place
significant stress on their backs. Back problems may be avoided by a few
simple modifications of your workspace.
How important is proper back support?
Proper back support while sitting for long periods of time is crucial to
maintaining a healthy back. Most back problems occur in the area of the inward
curve in the small of the back just above the pelvis. Pain usually develops when
the curve is lost due to long periods of sitting. A lumbar support may help
preserve this curve. A lumbar support pillow or roll may be purchased at a drug
store or medical supply store or you can simply roll a towel firmly into a cylinder.
It should be positioned so that support rests at the curve of your lower back.
Can selecting the correct chair reduce back problems?
Yes! Many office chairs are not the correct height - they are either too tall or too
short. Ideally, your feet should sit with your soles flat on the floor in front of the
chair. The seat height should adjust so that the entire thigh is supported when
you sit upright. The chair should have lumbar support as well.
What about my desk? Does it need to be a certain height?
Your desk or table should not be so low
as to make you hunch over, or so high as
to make you sit with raised elbows. Since
it is more difficult to change desk height,
it is best to change your chair height. If
your chair cannot be adjusted to the
proper height to allow you to use your
desk comfortably, you may have to sit on
a telephone book or a firm pillow.

2. Should I use foot support while seated at my desk?
Most back specialists believe that it is best to have your knees raised above
your hips to relieve pressure on your lower back. At your desk, use a mobile foot
support so it can slide around as you shift your weight.
How should I arrange my desktop?
Arrange all the desktop items that you frequently use in a comfortable location.
Position your desk items to avoid continual twisting and reaching. Make sure
your computer monitor and reading stand are at eye level. You should be able to
hold your head and spine straight to avoid the strain of constantly bending over.
Make use of the speakerphone or headset rather than cradling the receiver
between shoulder and neck.
What else can I do at work to avoid neck and/or back pain?
Focus on getting up from your desk at least once every hour and stretch. A few
simple exercises could help offset the effects of the fixed posture, which many
of us adopt over the course of the day. These exercises will help straighten your
spine, relax your neck muscles, and relieve built up tension.
• Neck Roll - Roll your head slowly in a complete circle five times clockwise and
five times counterclockwise.
• Back Extension - Stand up as far away from the walls as you can manage, lean
backwards with hands on the wall, and try to crawl down the wall with your
hands.
• Pinky Pinches - Try to touch your pinky fingers together with arms out behind
you as far as possible.
• Hamstring Stretch - Put one foot on a chair, bend forward as far as it is
comfortable, and try to touch your toes while keeping your knees straight.
Repeat several times.
• Calf Stretch - Lean lower arms and elbows against a wall, bend one knee and
slide arms down the wall, with the other leg pushed back to steady yourself.
Repeat several times with each knee.
• Spine Straightener - Lean your back torso against the wall and slide down to a
"chair" position, hold 5 seconds and repeat.
• Hip Extension - Using your desk for support, extend one leg backward, keeping
knee straight. Hold for three seconds. Turn around and repeat with the other leg.

3. Stretch only as far as feels comfortable. It is all right to feel a
gentle pulling sensation. Regular use of these exercises will
help ward off minor discomforts and strengthen your body to
withstand the pressure of sitting in one position. If your back
pain and discomfort persist for more than a few days, you
should see your spine specialist.