TIP FOR GOOD BACK HEALTH AT WORK
A recent Canadian study has shown that fidgeting and getting up frequently at work can help to keep you much fitter than sitting still at a computer all day. This is because the muscles are activated more often and more energy is burnt resulting in increased fitness.
There is also a massive advantage to moving around at work for your back. Many people recognise the importance of having a good chair at work that is adjustable in height, seat angle, arm positions and lumbar support according to guidelines for correct ergonomic work position and workstation assessments. These help to prevent back pain and neck strain. But it’s not that simple. You can have the best chair in the world but if you sit on it badly then you will still have back and neck problems.
Imagine that you get to work and sit at your desk in a good, upright position with good lumbar (lower back) curve – a good ergonomic position. After half an hour you may have begun to slouch, your lumbar curve is lost and your position is poor. You may be sat at the
desk until lunch time, four hours after you sat down. If the same is true in the afternoon you will have been sitting poorly for seven to eight hours! That’s a lot of bad forces going through your back and neck possibly resulting in neck discomfort, back pain, headaches and
repetitive strain injuries.
Now imagine that every half hour you simply stand up …. and sit back down again. Each time you sit down you adopt the correct posture and manage to maintain it for most of the next half hour until you stand up again. In one day you will have been sitting correctly for more than three quarters of the day. Total work time lost – none.
Why not take a look at our Facebook page to be kept up to date with more top tips like this one? Just click on the link http://www.facebook.com/pages/Back-to-Health-Clinics/195428243804708
Increasing the mileage – At this time of year with Brighton marathon approaching in April people are increasing their mileage
above what their body has ever done before. As a result the muscles are required to work harder for longer and require more nutrition and hydration. Poor hydration and lack of nutrients and salts can cause muscle strain and muscle injury. It is essential to take on plenty of fluids and nutrition before and during the training run as well as the race itself.
Poor technique – As the mileage increases the muscles become tired and find it difficult to keep good running posture and technique. This results in the body trying to compensate to engage other muscles and use joints differently causing back pain, muscle
pain and joint pain. Often people find that they are fine running for, say, ten miles but then they will begin to get blisters. This is because their technique begins to change at the point when their body gets tired and their feet strike the ground differently causing blisters.
The camber of the road – Road running is known to be quite hard on the joints and can cause wear and tear in the knees after long periods. But also, running on one side of the road all the time unbalances the body quite quickly. The road is not flat and is higher in the centre than at the sides to aid drainage of rain water into the gutters but this also means that it causes you to run out of balance. This effect is reduced if running on the pavement, in the park or along Brighton seafront. The effect is, however magnified in the countryside where there are often no pavements and an increased camber. Runners should try to run on alternate sides of the road, use footpaths or stay off the road completely to avoid back pain from asymmetrical running. During the race try to run in the middle of the road.
Stretching and ice – Stretching has long been known about….and long been ignored by people training for marathons. Stretching can be very useful in reducing the pain and stiffness associated with training session (known as DOMS). Stretching helps the body get rid of all the lactic acid built up in the muscles which is known to cause pain. Ice has a similar effect and many top athletes now have an ice bath after races to aid the recovery of the muscles. Many people can be seen after the Brighton marathon sitting in the sea to gain a similar effect – it’s not icy but it’s still pretty chilly! Ice baths should only be taken if you have sought advice from your GP as they can
be a big shock to your body and cause sudden health problems.