Media release from the NZ Chiropractors Association

The New Zealand Chiropractors' Association is encouraging New Zealand office workers to take short, regular breaks this winter or risk suffering back pain caused by remaining in one position for too long.

According to research published by the New Zealand Medical Journal, the cost of lower back pain to the economy is estimated at around $500million . It is also thought that absenteeism from work due to back pain is second only to the common cold.

'With the weather worsening, it is likely that more people will be tempted to stay at their desks rather than getting up and going outside at lunchtime and during breaks,' explains Dr. Simon Kelly, spokesman for the New Zealand Chiropractors' Association. 'However, sitting down for long periods of time puts an enormous strain on the spine which can lead to aches and pains.

'Short, regular breaks will help give the muscles around the shoulders and back a chance to relax, preventing you from getting stiff and tense. Going for a walk around the block is a great way to loosen up but if the weather is too bad, simply getting up to make a cup of tea or doing another task that involves standing up will have a similar benefit.'

Dr. Simon Kelly points out that not having work spaces properly set up will also contribute to bad backs.

'Sitting in an unsuitable, unsupportive chair and bad posture, which includes slouching over your desk can also cause problems,' says Dr. Kelly. 'Good posture at your desk and ensuring that the lower back is supported will help prevent repetitive strain injury (RSI) which is a leading cause of back pain. Using a larger computer monitor so you don't have to lean forward to read the screen, as well as making sure the machine is at a comfortable height, will also aid in keeping back pain at bay.

'If you're unsure as to whether your desk is properly laid out, you should ask your employer to assess your work space.'

Avoiding Back Pain at Work

1. Try to have some form of regular exercise scheduled outside of work to keep joints lubricated and muscles moving freely. Muscles kept at bent positions for long periods can become contracted and may become difficult to fully extend when doing other tasks.

2. Adjust your chair so that your elbows are level with the work surface. This will keep you from leaning over your work and causing pain in the upper back area.

3. Try adjusting the lumbar controls on your office chair. If your chair doesn't have a lumbar support option you can use a lumbar pillow to support your lower back. This keeps the back in a much more natural position and helps create better posture.

4. Make sure that your computer monitor is positioned so that you can see it without staining your neck. Neck stain can lead to pain in the upper back, as well.

5. Frequent breaks are important to keep back muscles loose and relaxed. During breaks, take time to do simple stretches such as touching your toes and twisting at the torso. This will keep the muscles limber.