Work-related back problems Dr Rob Hicks The spine wasn't designed for sitting in front of a computer or behind the wheel of a car for long periods. The consequences of such actions are often all too uncomfortably, and painfully, apparent.

In this article

Musculoskeletal problems Head and neck strain Lower back pain

Repetitive strain injury Carpal tunnel syndrome

Common risk factors Can they be prevented?

Awkward movements and bad posture cause musculoskeletal disorders that affect the full length of the spine, from the neck to lower back, as well as the shoulders, arms and fingers.

Spending long periods of time in the same position makes spine and muscle problems more likely. Fortunately, simple steps taken early on can reduce the risk of such problems developing.

Tension in the supporting muscles of the neck, caused by physical or emotional stress, makes them tight and uncomfortable. This tension is most often felt in the upper back and back part of the neck.

Tension or stress headaches may be experienced, with discomfort and pain spreading from the upper back and neck over the head. This causes the sensation of something pressing on the top of the head or being wound tightly around it.

Tiredness, trying to read small words on a screen and the pressure of deadlines all put our muscles under pressure - not just the muscles in the neck and back, but our eyes, too. Eye strain causes tired eyes, which then find it harder to perform.

Lower back pain is an increasingly common problem. An injury may be responsible, but often it's the consequence of poor posture or an awkward twisting movement, bending or reaching - or a combination of these.

The muscles and ligaments supporting the spine become traumatised, bruised or inflamed. Most lower back pain doesn't result from injury to the bones of the spine, but from the strain and pressure put on the tissues whose job it is to support the spine.

RSI is caused by repeated overuse and injury to the muscles of the hands, wrists, arms and shoulders.

Symptoms may take months, even years, to develop. Initially, only a slight ache may be felt, but as RSI progresses more marked pain interferes with everyday activities.

Long periods of work without a break, sitting on an uncomfortable seat or at a poorly arranged workstation, make RSI more likely.

Computer keyboards and mice, gaming handsets, hand-held games, mobile phones and PDAs can all be culprits

Computer keyboards and mice, gaming handsets, hand-held games, mobile phones and PDAs can all be culprits.

Modern technology isn't solely responsible - anyone who uses certain muscles repeatedly can get RSI. This includes factory assembly-line workers, musicians, tailors and cleaners.

The repetitive overuse of hand tendons, emotional stress and poor posture may contribute to reducing the space in the wrist tunnel through which the median nerve passes.

Pressure on this nerve can result in carpal tunnel syndrome. Symptoms include discomfort, numbness, pins and needles, and sometimes pain in the thumb, index, middle and ring finger (on the side next to the middle finger).

The following make work-related muscle and spine problems more likely:

• Being unfit
• Being overweight
• A job involving lifting, bending or moving heavy objects - poor lifting posture is a common cause of back problems
• Being seated in one place for long periods of time
• Frequent use of a telephone without a headset
• High levels of stress, anxiety and tension, which increase muscle tension throughout the body and the chance of a sudden sprain

If you spend much of your time at work sitting at a desk, there are steps you can take to reduce your risk of back problems.

Seating

A properly adjusted chair reduces the strain on your back.

• Sit up straight
• Make sure your knees are level with your hips
• If your chair doesn't provide enough back support, use a rolled up towel or cushion
• Are your feet flat on the floor? If not, use a footrest to relieve pressure on your joints and muscles
• Avoid crossing your legs or sitting with one (or both) twisted beneath you

Monitor

• Your computer monitor should be about 30cm to 75cm (12in to 30in) from your eyes - a good guide is to place it at arm's length
• The top of the screen should be roughly at eye level
• Position the monitor so it reflects as little overhead lighting and sunlight as possible

Keyboard

• Keep your wrists straight, not bent up or down - a wrist rest may help
• Your elbows should be vertically under your shoulders - position the mouse as close to you as possible to allow this
• A mouse mat with wrist pad can help keep your wrist straight
• Learning keyboard short cuts may also help

Other objects

• Position frequently used objects, such as a telephone or stapler, within easy reach - it's important to avoid repeatedly stretching or twisting
• If you spend a lot of time on the phone, consider using a headset - cradling the phone between your ear and shoulder can strain the muscles in your neck

Take a break

• If your job is computer-based, make sure you take regular breaks - for every hour at your keyboard, have at least five to ten minutes' rest
• Get up and move around
• Rest your eyes regularly - look away from the screen and focus on something in the distance for a few seconds
• Gentle exercise can help to relax your muscles and clear your mind

If you experience regular aches and pains at work, speak to your occupational health department or GP.

How to keep your back healthy

Improve your general fitness and lose weight if you need to. Regular exercise keeps the muscles around the spine and abdomen strong and toned, so they act like a corset to support the back.

Wear comfortable clothes with shoes that cushion your spine, especially if you have to stand for long periods. Avoid high heels.

Think about your work environment. Is your desk layout comfortable for your back, and does your chair support the natural S-shape of your spine?

Take regular breaks and work on your posture. Don't stay seated in one position for too long. Get up and move around for at least five to ten minutes every hour.

If your job involves lifting or moving heavy weights, your employer should teach you how to lift safely and provide equipment where appropriate.