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Tips to prevent back pain and sciatica for office workers TIPS TO PREVENT BACK PAIN AND SCIATICA FOR OFFICE WORKERS
Spending 40 or more hours a week sitting down and using equipment that demands repetitive actions can lead to stresses and strains, from continual backache to one of the relatively recently identified repetitive strain injuries.
A good sitting position is vital. Your feet should be flat on the floor (or on a footstool) and your back reasonably straight. If the seat is adjustable, tilting it forward a little may prove more comfortable and can encourage better posture. If the seat isn't adjustable and the lower back is not supported, roll up a towel or use a small cushion for support. Pull the chair close to the desk to avoid leaning forward and putting strain on your back.
Any equipment you use frequently throughout the day such as files, the telephone and computer, should be easy to reach without overstretching. Constant use of the telephone - particularly if it's cradled between the ear and shoulder - can result in tension to the neck and shoulder area.
Try to do a number of different work activities during your day, varying your posture every so often to stretch your back and relax your muscles.
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