Ergonomics
Have a look at your work space and see what you can change to make it more comfortable for you. Here is a checklist of the main things to consider:
- Chair
- Height (monitor, desk, chair)
- Commonly used objects should be placed closer to your, less commonly used items placed further away
- Knee angle (hips at 90 degrees or slightly higher than knees to encourage natural forward arch a.k.a. lumbar spine lordosis)

This can help prevent muscle aches and strains (see below).

Head posture
We’ve all seen colleages leaning forward whilst at staring at their computer screens (especially by the end of the day).

The head and neck weighs approximately 5-7 kg. Studies have shown every 2-3 cm the head is held forwards requires an extra 7-14 kg of muscle tension! This extra load means the muscles have less available strength to carry out other tasks.

DVT – Deep Vein Thrombosis
DVT’s can occur not only on long journeys (e.g. long haul flights) but at your desk too. The muscles in the back of the calves act as a pump to return blood to the heart. To ensure they work effectively, ensure you stretch regularly. For more advice on stretching, contact our Osteopath Mr. Trishul Vadi on 020-8777-4343.

Active sitting
Your spinal discs and joint cartilage have no blood supply. They heavily depend on you to keep mobile to enable good fluid exchange. Fluid exchange occurs when the spinal discs and joint cartilage are squeezed and released. Just like with a sponge, when squeezed all the toxins and waste is drawn on, and when released fresh fluid and nutrients can enter. This helps repair injuries in these structures.

Sitting statically also makes your muscles get used to your posture. They will actually change in structure. Fortunately this is reversible by encouraging at better posture and correct muscle balance.

I highly recommend using an air cushion or Swiss/Gym ball when at work. Used for 20-30 minutes every hour can be very effective at maintaining a healthy mobile spine achieve fluid exchange. This will greatly alleviate most conditions that cause back pain. For more information on how our air cushions can help you, contact Osteopath Mr. Trishul Vadi on 020-8777-4343.

Posted by Mr. Trishul Vadi (Principal Osteopath in West Wickham, Beckenham, Bromley & South East London) on Friday, July 16th, 2010