​Causes of Back Pain and Easy Solutions

​Causes of Back Pain and Easy Solutions

 

Hopefully you have had a chance to think about how you sit at your desk and are a little more self-aware. Our aim for this article is to help you to get a better understanding of your body and why you may be experiencing pain or discomfort at work.

Our bodies are not designed to sit for long periods of time and therefore our muscles get tired. The first muscles that start fatiguing are our core stability muscles; the ones that help hold/stabilise our spine in the neutral position. As a result we end up slouching and start to compensate by using other muscles. These muscles become overloaded and painful. This is exacerbated if we are sitting at awkward angles as certain muscles are either overstretched or shortened, causing them to become weaker/less flexible, and predisposing them to injury.

The constant tension in these overloaded muscles is known as muscle spasm. With muscle spasm, the muscles remain in a sustained contraction, and blood flow to the tissues is compromised. This means there is a decrease in oxygen and nutrients and a build up of waste products. This leads to the development of the painful ‘knots’ in your muscles. These are muscular trigger points which can cause local or referred pain. Referred pain is pain experienced away from the source of pain.

The bodies’ natural response to pain is to tighten around the injured area so as to provide a protective splint. This results in the pain-muscle spasm cycle as shown in the diagram below:

  • Fatigue
  • Muscle Contraction & Spasm
  • Decreased Blood Flow & Increased Wastes
  • Pain

As you can see a vicious cycle develops. Muscle spasm makes one more prone to injury as the muscle becomes less flexible

Repetitive movements such as typing can cause the build up of small trauma and breakdown eventually occurs. This is exacerbated if these small movements are performed at awkward angles with no breaks. These disorders are known as Cumulative Trauma Disorders (CTD’s) or Repetitive Strain Injuries (RSI’s). They develop gradually and can affect muscles, tendons, joints and nerves anywhere in the body. To avoid CTD’s, your body needs time to recover. Insufficient recovery time deprives the muscles of oxygen and allows waste products to build up over time. This leads to fatigue in the early stages and possible injury later.

 Constant input into the body with repetitive movements and no relief can result in Cumulative Trauma Disorders

Practising good ergonomics can prevent and ease these problems:

  • sit in the correct posture
  • make sure your workstation is as ergonomically sound as possible
  • be aware of optimal ways to use your desktop equipment
  • Make sure you take adequate work breaks.

Empowered with this new knowledge, you have the ability to affect positive change!

In the next few articles we will look at common injuries that occur in the work place and how to prevent and manage them.

Office Chairs: How to Choose the Right Ergonomic Office Chair

Office Chairs: How to Choose the Right Ergonomic Office Chair

 

Sitting for hours on end in an office chair can be a real pain in the neck (and back) if the chair is uncomfortable. Even if you don’t suffer from pain when sitting you could be suffering from discomfort, and there is an endless amount of research that proves sitting for long periods of time in a poor posture due to an uncomfortable and unsupportive chair can lead to back pain.

Office chairs come is all shapes, sizes (mid back and high back) and colours and trying to choose the right office chair can be like trying to buy a macaroon in a French patisserie – how do you choose the best one? Often the best looking ones are the worst option.

Have you ever walked into an office chair retailer to buy an office chair and there are hundreds of options (with equal number of price options) and the sales assistant offers to help, showing you 80 out of the 100? You walk out more confused than ever, and you still don’t have an office chair. Aarrgghhh!

So, 3 quick pointers to keep in mind are:

  • Adjustability
  • Good back support
  • Use a ‘try before you buy’ option

We recommend a good ergonomic office chair and here are our tips on buying the right ergonomic office chair:

  • Good lower back support – our lower backs are normally concave in shape, so a good lower back support should have a convex shape to mould into your lower back. When you sit in the chair your back should go – aaahhhh that’s lovely! You need to feel the support in your lower back and then sit back so that your upper back also leans into the back rest. This allows your shoulders and neck to relax as well.
  • Adjustability – this must include seat height, back rest and arm rest adjustability. As we are all different shapes and sizes, it is imperative that the chair has adjustability options.

The chair should be height adjustable sufficiently to allow for different heights in people and also to adjust the height in accordance to the desk you work at with your hips slightly higher than your knees.

The back rest should be adjustable so that you can set it at a 100 degree angle (just slightly back of upright). We know from research that this is the optimal position for our spines to minimize compression through the spinal column and pressure on the discs of your lower back.

The arm rests MUST also be adjustable. Fixed armrests get in the way of the desk and don’t allow you to sit in nice and close with your chair at the correct height. If the arm rests are adjustable this allows you to either rest your elbows on them so that your shoulders are relaxed and elbows bent to 90 degrees, or lower them to go under your desk or raise them to go over the desk.

  • Seat depth and edge – a lot of office chairs are made for hulks, with a large seat depth – so if you are an average size person then that’s no good for you. Chances are the seat will dig into the back of your legs and squish your tibial artery (that’s the one behind the knee that keeps your lower leg and foot alive). You will then end up perching on the front of the seat and have no back support, so totally pointless, you may as well sit on a stool. Also, the seat should have a waterfall edge; this means the front of the seat should slope down slightly. This is much more comfortable and your hamstring muscles (the ones at the back of your thigh) will be your friends forever. The rule of thumb is this: when you sit back in the chair so that your back is against the back rest, you should be able to fit 3-4 fingers between the end of the seat and the back of your knee.
  • Endorsements – Look for an office chair that is endorsed by the Chiropractic, Physiotherapy and Osteopathic Associations – as these guys are the gurus on back pain. So, if they recommend a chair, then you know it’s a good one.
  • Local is lekker – this goes without saying. We have a wide range of office chairs in South Africa to choose from and they come from all over the world. But, buying a chair from China does not bode your ‘green-ness’ well and the quality may be dodgy. Choose local – its greener, you keep some of our nation employed and you don’t pay for the Dollar or Euro exchange rate.
  • Guarantee – Make sure your office chair comes with a decent guarantee of at least 5 years. If it’s a South African ergonomic office chair your guarantee should be honoured. This also prevents you from having to deal with someone called Dave, who speaks with a heavy Indian accent, and does not understand a word you are saying replying in ‘the computer says no’ answers.

So, now you are armed with all the info you need to buy the right ergonomic office chair – happy shopping!

How to sit properly at work

So what is the proper way to sit at your computer? Most of us spend the majority of our day sitting in front of a computer screen at work. Even when we leave the office, it doesn’t stop there. We are usually hunched over a smartphone, with our shoulders and neck in an uncomfortable stooped position for an extended period of time.

To avoid neck and back pain, here are a few basic rules for sitting at your computer in the healthiest way possible:  

  1. The center (not the top) of your screen / monitor should be at eye level.
  2. The monitor itself should be at a height that doesn’t require slouching or hunching over to work with the entire screen area.  
  3. Your chair should be at a good height in relation to your desk, to get the proper height, make sure your elbows are at an exact ninety-degree angle from your table while you are typing.
  4. The keyboard should be about 20 cm from your body.
  5. Your mouse should be close to your keyboard, placed so that that your elbows can remain resting on the table comfortably.  
  6. Place your feet on a surface under your desk that allows them to be comfortably stretched in front of you, not tucked under your chair.

Tired at work? Having trouble focusing? Here is the reason.

We didn’t always sit at work. Before the Industrial Revolution, in fact, most people didn’t sit at all while working. We produced, we worked in the fields, spent time at home and we even studied without sitting for prolonged periods of time. Then, everything changed. Factories became the main source of jobs, moving outdoor work indoors, and  changing the way we work, forever. The norm became to work in a seated position for long hours, hunched over, attached to chairs. Our bodies have yet to adjust to this new style, causing the familiar ailments of back and neck pains working people suffer today.

Exercise isn’t enough

Even if you get a full night’s sleep, eat a full, healthy breakfast and exercise, after two hours of sitting consecutively in front of a computer, you’re most likely to feel sleepy, in need of a good nap or at least have the strong desire to “take a break” for ten minutes. But your work requires focus and concentration, and you can’t really take the breaks you crave. Maybe your body is trying to tell you something?

Your body is signaling to you its need for variety.  Humans are designed for movement, that is how we are built; not to sit for prolonged periods of time in exactly the same position.  Whether it is gardening, playing outside, or washing dishes, other activities that we do throughout the day give our bodies an opportunity to vary our movements. The same should be true at the office.

The World is Waking up…

Today, a growing number of offices, factories, schools and universities allow and even encourage their employees and students to stand during work or class. Many offices around the world have purchased our adjustable work stations from the American branch of VARIDESK as standard office equipment to improve employee work efficiency. The advantage is clear: the ease of transition from sitting to standing, the lack of installation or need to purchase a new table, and the ease in which Varidesk can be easily moved from one table to another make it the best choice for companies wishing to invest in their employees’ comfort and output.

The End of Back Pain

Findings out of the Mayo Clinic, Texas A&M and other leading research institutions prove the significant benefit in reducing back pain and fatigue while increasing productivity from varying one’s work between sitting and standing throughout the day. Being able to move but continue working allows employees to continue focusing for more hours, with fewer breaks, less pain, and more energy all without wasting time- with Varidesk, the adjustment from sitting to standing or vis versa takes only 3 seconds.

 

Devices enable and encourage prolonged sitting

We sit for many hours in front of our computer, in front of the television, with a smartphone, in waiting rooms, in restaurants and… well, pretty much everywhere. We even commute sitting. This causes us to spend on average at least ten hours a day sitting, and eight hours sleeping. That’s a lot of hours of not moving.  Yet moving is precisely what our bodies want to be doing – need to be doing in order to feel our best. Our muscles are barely getting any use, and struggle when we do demand of them. We are gaining weight and our bodies are crying out for help.

What’s the solution? Get up (and then down again, and then up again.)

Our first recommendation is simply to stand up, encouraging blood flow and using different muscles. We know that most of us don’t enjoy working for hours straight standing up either. That is why we have brought VARIDESK to Israel, the world’s market leader in the innovative variable desk, allowing you to work while sitting or standing, adjusting throughout the day when you want, at the height that is unique to you, with negligible transition time.

You don’t think working standing up is for you? We have solutions that can help you feel and work better, even while sitting:

1. Increase the Blood flow to your Legs.

Footrests, from elaborately designed ones to plain old plastic make a serious difference when it comes to boosting circulation. There are a number of options to choose from, so you can find one that will improve leg positioning and bloodflow for you, so prop your feet up.

2. Elevate your Screen.

You can rest your monitor on a pile of books or you can purchase a professional monitor stand or arm to adjust it to the proper height. There is a significant ergonomic difference to working with your monitor at proper eye level and it truly impacts the comfort level of your back and neck.

3. Invest in a really good chair.

Really good chairs can sometimes seem surprisingly pricey, but you will definitely get your money’s worth in productivity and comfort at work. Take the time to pick out a chair that isn’t just an expensive or beautiful “executive” chair, but is an ergonomic, orthopedic chair tested by experts, believe us, your body will thank you.