How to avoid back pain

A recent report from the The Chartered Institute of Personnel and Development has revealed some interesting facts about the cost of back pain.

* A major cause of short-term absence is musculoskeletal injury, including repetitive strain injury and back pain
* The average cost of absence has increased to 666 pounds per employee per year
* More than 8 out of 10 respondents report that absence is a significant or very significant cost to their organisation but...
* Only 40% of respondent organisations monitor the cost of absence

Back pain can be avoided. Here are some simple ways to protect your back, and your company bank balance!

10 top tips for a healthy back

1. Gentle, regular exercise strengthens the back muscles. There are lots of exercises you can do to help

2. Bend your knees and hips, not your back, and try not to bend and twist at the same time

3. Drink the recommended eight glasses of water a day - dehydration can increase the risk of back pain

4. Maintain good posture - avoid slumping in your chair or hunching over a desk

5. Use an adjustable ergonomic chair and sit with your feet on the floor or footrest

6. Change your sitting position slightly every few minutes

7. If you spend long hours at your desk, why not consider an adjustable desk. This way you can alternate between sitting and standing

8. A computer monitor should be between 30cm to 75cm from your eyes, which is roughly an arm's length from the face, and the top of the monitor should be just below eye level

9. Wrists should be straight when using a computer keyboard, not bent up or down - adjustable ergonomic keyboards offer a perfect solution

10. Frequently used objects, such as telephones or staplers should be positioned within easy reach to avoid repeatedly stretching or twisting

Labels: Ergonomic Chair, Ergonomic Keyboard, Ergonomics, Repetitive Strain Injury, RSI