Back pain doesn’t have to go hand-in-hand with desk-based roles, according to leading UK specialist.

The average working adult spends approximately 9.5 hours a day sitting, 1 and for those in desk-based roles, this can be considerably longer. Many of us can spend hours hunched over our laptop or other devices, with little incentive to get up and move around. So, it’s hardly surprising that over 30 million working days are lost to musculoskeletal conditions every year in the UK.

Yet, the body is designed to move. Immobility leads to weak muscles, which means joints are then more prone to stress and injury. This pattern of behaviour can wreak havoc, particularly where back health is concerned. From general aches and pains, to more serious issues such as slipped, bulging or degenerative discs, the back is susceptible to a myriad of problems, very often chronic, if not looked after properly.

The main issue among desk-based workers is the way in which they sit. Practically no-one in an office environment will be sitting on their ‘sitting bones’. Rather, they will be slumped into the office chair, bottom forwards, rounding into the back of the chair. The upper body is often then upright, or more likely peering forwards at a computer screen. When in this position, the natural arching (backward bend) of the spine is significantly reduced and a position of flexion (forward bending) is adopted.

This has the effect of compressing the front part of the spinal discs particularly those at the L4 L5 and L5 S1 – the last two mobile joints of the spine. A great analogy of this is to think of when we bite down on the front of a doughnut – the jam will be pushed towards the back of the donut, sometimes to the extent that it leaks out the back as it breaks through the dough encasing.

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This compression on the front stretches ligaments of the spine, as well as the ligaments that make up the back part of your discs, the annulus fibrosis. This weakens them both and creates vulnerability. Over time, this ultimately weakens the structure of the lower back and, if left untreated, will gradually degrade the whole structure of the lower lumbar spine, and a lifetime of
back pain awaits.

New research 3 highlights how two fifths (40%) of workers who spend the majority of their time at work sitting don’t feel like they are able to take regular breaks. Yet, almost half (45%) who have experienced back pain, believe a key trigger is sitting for long periods.

The good news is that with the right back ‘hygiene’, we can actually strengthen the back and help prevent the onset of back pain – in addition to alleviating existing back pain – even when our job is desk-based.

Here are some of my ‘top tips’ which will help make a significant difference in managing and, in many cases, preventing office-based back pain…

Be a fidget! Being fidgety disrupts the number one issue with long hours at a desk – over-stretched ligaments and muscles supporting the spine. This can simply involve repositioning yourself in your seat or, preferably, getting up at regular intervals – walk around, get a drink, read emails standing for a change. Anything that gets the body, and spine, out of one set position is key. But, don’t forget to maintain good posture!

Invest in a good chair. A good chair that provides support to the back is key. The chair itself does not have to have a lumbar support – in fact these are often less good. Opt for one that supports you sitting in a good upright posture that is comfortable and adjustable, particularly one that can hinge backwards giving you the option for a partially reclined
position. This can be used as a way to take pressure off the back periodically.

Keep hydrated. Aim to drink at least two litres of water every day. Keeping hydrated is great for overall health, but it will also force you to get up and regularly use the bathroom, therefore breaking-up sustained periods of sitting.

Sit to stand desks. Where possible, using a sit-stand desk can be used to effectively reinforce point number one, fidgeting. It allows you to change position dramatically while still carrying on with work. Opting for the automatic pre-set options is the way to go for fast and convenient switching.

Key Exercises

These following two exercises are very easy to do throughout the working day and great for relieving the stress and tension placed across the shoulders and lower back:

  • The Towel Stretch – for 2-5 minutes.
  • Roll up a bath towel tightly to approximately the size of a foam roller.
  • Lie on your back with knees bent.
  • Engage your core and lift your bottom and back off the floor.
  • Place the towel in the small of your back.
  • Relax slowly onto the towel – it should support the natural arch of your back.
  • Place your hands on your tummy and relax.
  • Afterwards, engage your core and roll your body to the side to dismount, do NOT lift your bottom.

The W-Raise – Repeat x 5 and hold for 3 x seconds each time.

  1. Start standing with good posture and your core engaged

  2. Bend your elbows to 90 degrees tucked close to your sides as if carrying a tray

  3. Rotate your forearms arms outwards by drawing your shoulder blades together

  4. At the same time elevate your breastbone to lift your chest as you squeeze

  5. Return to the starting position. The following exercise is great to do at home, at the end of a long day, and is a really effective way to relieve the pressure placed on the spine.

    Bed Decompression for 3-5 minutes:
    Lie across or off the end of the bed with the edge of the bed in your armpits, arms dangling down at the sides. Your back and legs should be relaxed. Simply press your arms into the side of the bed to gently stretch the length of your spine. Hold this stretch for 5-10 seconds, relax and repeat. You can do this repeatedly and even play around with some deeper belly breathing to decompress your spine in a gentle and
    rhythmical way. When finished, slowly get off the bed – do not rush! Try just a few times at first, then build up to the full 5 minutes.

Michael Fatica is a Consultant Osteopath and co-founder of The Back in Shape Program (BIS), an online, rehabilitation program for treating back pain.. For more information, please visit backinshapeprogram.com

1. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/sitting down#:~:text=Research%20into%20current%20levels%20of,hours%20per%20day%20or%20more.
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