Rachel Murray, Head of Employee Wellbeing Rachel Murray, Head of Employee Wellness of Bupa UK shares 5 tips to help you avoid back discomfort at work during Back Care Awareness Week 2022.

There are ten million who in the UK are suffering from back discomfort, with about six-in-ten of us predicted to suffer from it at the end of our lives. Google Trends suggests that more than a quarter of us suffer from pain . Over the last three months, there has been an increase of 4,850% in searches for “back pain relief products’.

Back pain is a common occurrence. Many suffer because of a particular cause, like an injury or fracture or a sprain, but other times – and often the back pain may not be specific. Many of us work in working at a desk, sitting for too long could cause our back under stress.

Learning self-care methods that will help you take care of your muscles ligaments and tendons around your back could be extremely beneficial in reducing and stopping back discomfort.

1. Do you feel like you are hunching?

Are you working using screens? Laptops or monitors – if not properly set up could cause us to sitting in a hunch. In reality, one in four workers at home are on their laptops or screens, hunched over. This posture for long periods of time can cause discomfort and stiffness in your back and neck and shoulders.

To reduce neck and back discomfort, make sure that you have your computer screen at an eye level, which will help reduce the strain on your eyes and to prevent the hunching. The desk position or with an elevated laptop if required will help achieve this. If you aren’t able to have access to an laptop riser, you can use the books or boxes to raise your screen closer to your eyes at arms length.

2. What is your work location?

If you’re thinking of your sofa or bed, you need to choose an ergonomic chair that can support you and your back better. Sofas and beds provide no support and can result in your neck being at an unnatural angle, which can cause lower and upper back discomfort.

If you do have to use a sofa for work for a short period of time make sure you take a seat completely back on the sofa, keeping your feet firmly in the ground. If you have to put a cushion or an rolled-up towel on your back to support you to ensure you put your feet properly. Put your computer on a cushion or a book to make it higher to the level of your lap.

3. Are you aware of your angles?

If you are sitting at a desk where you have the support of a chair You’re setting your self up for a favorable work environment. However, if the screen is situated at an angle instead of straight ahead behind you. This can cause you to turn, which could cause back discomfort.

Always make sure you have your screens in front of your at eye level, and your wrists being supported by the desk below you.

4. How how long have you been sitting for?

A lot of times – especially at home working – one-third of us work for long periodsof time, which can result in back stiffness and muscular discomfort.

Breaks from your desk regularly are vital – plan to spend at least five or 10 minutes each hour, whether standing up to turn the kettle in or attending an online meeting while standing. Pauses allow to relax the back muscles, allow your eyes a break, and take a break from the environment to aid in focusing.

It is beneficial to work in an upright position at times. You can utilize an ironing board, or an tall chest of drawers to put your laptop on. Just ensure that it’s an ideal height so that you don’t have to bend over or struggle to reach.

Do your best to sit for 20 minutes and standing for 8 minutes, followed by a two-minute break during which you can move around like to drink a beverage or stretch.

5. Are your legs crossed?

It might be attractive to sit with the legs of one leg curled underneath your body while the other one is left to hang, but if you don’t have both your feet on the floor this can cause back and hip back discomfort.

Be sure to work from the right chair, which allows the feet to rest in the flooring. In the event that your seat is tall it’s possible to make use of a few books to put your feet on, and ensure that your back in good shape.

A set-up on your back will be grateful for it.

No matter if you suffer from back discomfort, it’s important to begin the process creating your work space to ensure healthful back health. Even even if you don’t have access to a workspaceor workplace equipment in your home The above suggestions and tricks can help ease the stress to your back.

While it’s not ideal however, there are times when you need to work in a temporary workspace. However, should you feel the fact that your back is always suffering and is affecting your ability to work It’s essential to seek out help from an expert in health.