World Physiotherapy Day 2024: Office exercises & more tips to reduce lower back pain

Tips to prevent lower back pain in office: Stand up while taking phone calls, and take meetings while walking whenever possible. (Image credit: Zerrin Velizade via Pexels)

World Physiotherapy foundation was established in the UK on September 8, 1951. Every year for the last 28 years, since 1996, affiliated physiotherapists around the globe have been marking this day as World Physiotherapy Day. The theme of World Physiotherapy Day 2024 is lower back pain and what physiotherapists can do to prevent and alleviate it.

Lower back pain may be caused by any number of factors, from a muscle or tendon injury to slow degeneration of the spine. Especially for office workers who spend hours in a seated position, or with bad posture, low back pain is a very common complaint. On World Physiotherapy Day, we asked Dr Seema Grover, Head of Department-Physiotherapy & Rehabilitation, Indraprastha Apollo Hospitals, to share her tips for lower back pain relief for this set of office goers. Read on:

Embrace Movement: A Guide to Ergonomic Wellness in the Workplace

In today's digital age, our work lives often revolve around desks, computers, and long hours of sitting. While technology has revolutionized how we work, it has also brought new challenges to our physical well-being. This World Physiotherapy Day, consider an often-overlooked aspect of our daily lives: how we move (or don't move) at work.

Benefits of regular movement include improved circulation, better balance and reduced risk of injury, and increased energy levels and productivity. (Image credit: Cottonbro via Pexels)

Imagine a workday where you feel energized, focused, and free from the nagging aches that come from poor posture or prolonged sitting. This is achievable with the right knowledge and habits. Whether you're working from a bustling office or a cozy home setup, the principles of ergonomic wellness can transform your work experience and overall health.

Let’s introduce simple yet effective exercises you can do right at your desk, reveal the surprising benefits of incorporating more movement into your workday and explore how to set up your environment for optimal comfort and productivity.

Stretch It Out: Office Exercises for Flexibility and Relief

Incorporating simple stretches into your workday can help prevent stiffness and promote better circulation. Try these easy exercises:

Shoulder Shrugs: Raise your shoulders towards your ears, hold for 5 seconds, then release. Repeat 5 times.

Wrist Flexor Stretch: Extend one arm, palm up. Use your other hand to gently pull the fingers back. Hold for 15-30 seconds, then switch hands.

Seated Spinal Twist: Sit upright, place your right hand on the outside of your left thigh. Gently twist to the left, holding for 15-30 seconds. Repeat on the other side.

Calf Pumps: While seated, raise your heels off the ground and lower them back down. Repeat 10 times.
Aim to perform these stretches every 1-2 hours throughout your workday.

The Power of Movement: Breaking the Sedentary Cycle

Prolonged sitting can lead to numerous health issues, including poor circulation, muscle weakness, and increased risk of chronic diseases. Here's why movement matters and how to incorporate it into your workday:

Health Benefits of Regular Movement:

- Improved blood circulation

- Enhanced metabolism

- Reduced risk of obesity, diabetes, and cardiovascular diseases

- Better posture and reduced muscle tension

- Better balance and reduced risk of injury

- Increased energy levels and productivity

Strategies for Incorporating Movement:

- Set reminders to stand up and move every 30-60 minutes.

- Take short walking breaks, even if it's just around your office or home. Walk to someone’s desk rather than calling them.

- Use a sit-stand desk to alternate between sitting and standing throughout the day.

- Conduct walking meetings when possible.

- Hydrate well and take regular water breaks.

Micro-Movement Ideas:

- Stand up while taking phone calls.

- Do simple exercises like calf pumps during short breaks.

- Use a balance board or wobble cushion while standing to engage your core.

- Practice active sitting by using an exercise ball as a chair for short periods.

- Follow the 20-20-20 rule: every 20 minutes, blink 20 times and look 20 feet away to avoid dry eyes.

Remember, the key is consistency. Small, frequent movements throughout the day are more beneficial than a single bout of exercise, followed by prolonged sitting. By implementing these ergonomic principles, incorporating regular stretches, and prioritizing movement, you can significantly improve your physical well-being in the workplace.

Ergonomic Essentials: Crafting Your Ideal Workspace

Creating an ergonomic workspace is the foundation for maintaining good posture and reducing physical strain. Here are some key adjustments to consider:

Chair Setup:

Adjust your chair height so your feet rest flat on the floor or a footrest.

Ensure your knees are at or slightly below hip level.

Use the chair's lumbar support to maintain the natural curve of your lower back.

Incorporate mid-forearm support to keep your arms relaxed.

Desk Arrangement:

Position your keyboard and mouse at elbow height to keep your arms relaxed.

Leave enough space under your desk for leg movement.

Consider a standing desk option to alternate between sitting and standing throughout the day. Aim for 10 sit-to-stand transitions during your workday, ideally every 3 to 4 hours.

Monitor Placement:

Set your monitor at arm's length, with the top of the screen at or slightly below eye level.

For dual monitors, position them side by side with no gap, centering the primary screen directly in front of you.

Ensure adequate light to reduce eye strain and headaches.

Accessory Positioning:

Keep frequently used items within easy reach to avoid overreaching.

Use a headset for phone calls to avoid neck strain from cradling a phone.

For laptop users, employ slantors to improve the angle of your device.