Office workers suffering with back pain and ‘tech neck’ are being offered advice on how to correct their posture.
The business experts at TelephoneSystems.Cloud have put together their advice on avoiding hunched shoulders, stiff necks and lower back pain.
Statistics highlight back pain as one of the biggest causes of work absences, accounting for more than 12 million days lost a year.
And while some will be down to spinal damage and existing health conditions, most is caused by sprains, strains and poor posture.
To reduce the risk of injury, they suggest practising good posture, taking regular breaks to stretch out the muscles and investing in some workplace props to ease pain.
Juliet Moran from TelephoneSystems.Cloud said: “The amount of working days lost to back injury is huge and some of it is down to poor posture. As a cloud technology business our staff are always at their computers and phones and so need to be as supported as possible.
“Working at a desk all day can put strain on your back and neck which is why practising good posture and minimising the risk of aches and pains is important.
“There are some really minor changes employers and employees can make. Regular movement is important rather than sitting in one spot for hours, as is having monitors at eye level.
“Laptop docking stations with a full mouse and keyboard or using standing desks, will all help keep the spine neutral and in its natural position. Having a portable cloud phone or using a voip headset with a large DECT range can also allow staff to move around while on the phone allowing them to stretch out during the working day while on a phone call.
All our team have standing desks, allowing the flexibility to sit or stand during the day at the touch of a handle and you can really feel the difference after a day standing at your desk!.”
Here are TelephoneSystem.Cloud’s tips for improving workplace posture.
Neutral spine
A neutral spine is when the spine is in its most natural position. It’s compromised when you’re slouching, hunched over a screen or if you have an injury. To achieve the neutral posture at your desk, make sure your monitor is at eye level, pull your shoulders back, keep your back flat against the chair and rest your feet flat on the ground.
Move around
Motion is lotion so if your back is painful get up and take a break. Regular movement will reduce health risks and ease tension. A brisk walk around the block and a little bit of stretching while on a phone call will both help.
Posture props
Invest in some posture props to help keep your spine neutral. Try adding a footrest to your office furniture and a towel or small pillow to put behind your back.
Get your eyes tested
Make sure you’re wearing the right prescription if you need glasses. Having the right eyewear will avoid learning or straining the neck to see the screen clearly.
Track pain
If you do suffer with back and neck pain, keep a note of symptoms like stiffness, aches and pain and soreness. It may help you identify a pattern which can help change behaviours.
