We’re sure it will come as no surprise to PAs but new research from The British Chiropractic Association (BCA) has revealed that office work is the number one ‘back breaking’ industry. Nearly a third of the British population (32%) spend over 10 hours sitting down a day and for many PAs this means slouching in unsupportive chairs hunched over your keyboard. Back pain is one of the most wide-spread problems in the workplace – with 72 per cent of people complaining from the condition at some point in their lives.
BCA chiropractor Tim Hutchful, BCA chiropractor, commented: “Office workers are often at a high risk of postural problems due to the amount of time they spend seated, often in a slouched position. Everyday office tasks such as cradling the phone between the ear and shoulder or the increasingly popular habit to work remotely hunched over a laptop can all contribute to lower back and neck stiffness.”

With Back Awareness Week coming up (10-16 October) the BCA is urging workers to protect their backs with these handy tips:

  • Make time to check your bag/briefcase each day for items you won’t need. Additional weight in your bag is extra weight that your shoulders and back have to bare.
  • Use a rucksack design laptop case, carry it on both shoulders and adjust the straps so that the bag is held close to your back.
  • Take the time to adjust your chair when you start working at a new location.
  • Your seat should be adjusted so that your feet are flat on the ground, your hips slightly higher than your knees and your eyes level with the top of the computer screen.
  • Relax when sitting into your chair, making sure you have your bottom against the seat back and your shoulder blades are touching the back rest of the chair.
  • Arms should be flat and your elbows level with the desk or table you are using. Use a seat with arm rests.
  • Take regular breaks. Never sit at the computer for more than 40 minutes; less if possible. When you take a break, walk around and stretch a little.
  • If using a laptop, use a stand to bring the screen to eye level. Plugging in a normal keyboard and mouse makes it much easier to use the laptop in a more ‘back friendly manner’.
  • If using a laptop on the move it is tempting to use it in situations where you have to slump or twist to use it. Try to avoid this.