Backache from sitting down too much.

[hoori]

Hi everyone,

I was wondering if anyone else have problem from sitting down at workplace. I mainly suffer from neck, shoulders and back pain not to mention the future problems.
I wanted to know your thought and ideas on how to tackle this problem.

Hi Hoori

Could you ask for them to do a workstation assessment of your desk/computer/chair etc? Simple things like your computer is too far away & you're bending over to see it properly, or it's too high, or too low, etc., can make a massive difference. I have back problems and my workplace, based on that assessment, got me an ergonomic chair and also a half-sized keyboard so that I didn't have to spread my arms too wide to type.
In the interim, can you get up every hour and walk about for 5 mins - even from one side of the room to the other?
There's a wee list of stretches etc that you can do at your desk as well (sitting for long periods and not moving makes you stiffen up, as I'm sure you've noticed) that can help you alleviate it somewhat:

www.theguardian.com/lifeandstyle/2006/sep/23/healthandwellbeing.features

Oh hell yes! It took a crisis for me to get it under control. It's not perfect by a long way, but at least I can sit through a whole day without having to drug myself up!

You need professional support for rehabilitation. As this is a workplace injury, your employer may pay for physiotherapy for you. Check their policies on occupational health. They certainly have a legal duty to look after your health, and it's quite possible your condition comes under the Disability Discrimination Act. At the very least you can expect them to:

1. Allow you time off for recovery... If this comes under the DDA, the usual sick policies may go out the window
2. Provide suitable furniture and hardware: you may need to upgrade your office chair, or get an adjustable height desk, or try ergonomic computer mouse/keyboard.
3. Allow frequent breaks away from your usual sitting position. I have break times set up on my computer, to force me to take a three minute break every hour, to do my rehab exercises, or just to stand up and walk around.

Even if there's no chance of work paying for physio, you should get to your GP and get on an NHS waiting list, making sure that you let them know if your condition is compromising your ability to work. The physio will prescribe a series of exercises to do to stretch overtight muscles, and strengthen up over stretched/paralysed ones. They may also prescribe a general exercise programme (swimming or Pilates or whatever) to keep your spine mobile and functioning properly. There's no escaping the hard work, I'm afraid, but you can feel the results pretty quickly if you're prepared to put the effort in.

There was something on radio 4 about this this morning at about 11, might be worth looking for a podcast of it?
Some really good tips but I was driving so can't think of any now, sorry

Here's the R4 link

Its a shame that we spend most of our lives sitting down when we should be more active. This is a problem that a lot of people suffer with and I have made that part of my UNI assignment to work on. Unfortunately the employers are not prepared to do much about it. Thanks for all the comments, they're a great help, I will put them all into action and record the result.
MrsCakesPremonition I will definitely listen to that podcast as I am very interested to know more about other peoples thoughts and ideas, thanks for the link.