More people miss work for back pain than any other ailment except the common cold. These are just some of the disorders associated with Office Tasks: Neck/shoulder tension, Headache, Tendinitis of the wrist & forearm ,Carpal tunnel syndrome, Mid back/shoulder blade pain, Lower back pain, and Sciatica.

The Number 1 mistake people make is that they sit in one position for too long.

Studies have consistently proven the amount of time you sit at the computer (hours keying per day/per week) is more important than posture. And the studies have shown that after as little as 20 MINUTES your posture can start to slump!

In a nutshell, after you’ve been sitting for a while, your posture starts to slip, to either 1 of 2 ways. If you are too tall for your seat, sitting in the standard office chair has you flexing your discs (L4-L5 and L5-S1) ie slumping.

The discs are opened and stretched toward the back, and this habitual positioning makes the discs weakest at the point where they are most likely to rupture.

As you see in this picture, slumping makes your neck crane forwards, placing strain on the joints in the lower neck. The muscles here run up and pull on the base of your skull, which can lead to headaches.

If you are too short for your chair ie hyperextending your low back, the facet joints are being compressed together at the back, and the sciatic or other nerves may be pinched.

Add to this the possibility that you are constantly twisting in your chair to open a file cabinet to your side or to pick up a phone on the table behind you, and you have a recipe for back pain.

Here are some basic guidelines on how to look after yourself, and some more for people who sit at their desk too long. Research has shown the best approach is a combination of advice, treatment, and exercise. This is why when you see me you are always given a bunch of exercises to help correct any imbalances.