Here is a small handout that I have been known to handout to clients to help with some of their work related issues involving back pain.  A few tips that may help with a reduction or prevention of further back pain.  I have given this handout to many members of the Chamber of Commerce when I have delivered talks to groups about back pain. 

Handy Tips to reduce the likelihood of aches and pains

When driving

• Keep shoulder blades squeezed together and down
• Have your seat in an upright position, with you sitting upright
• Don’t lean towards the gear stick/sit with one arm relaxed by the window
• On long/motorway drives, hold the steering wheel at the bottom to relax shoulders down.  This is not dangerous driving, as many driving instructors recommend it

• Sit tall with a straight back
• Your eye line should be a third of the way down the computer screen from the top
• Shoulders should be relaxed down, with shoulder blades squeezed backwards and downwards
• Imagine your head has a hook out of the top, attached to a rope stretching your neck up towards the ceiling!
• Desk height should be level with your elbows so your elbows can be at 90degrees, forearms resting on the desk
• Your stomach should be contracted to support your spine!
• Don’t sit in the same position for more than 20 minutes at a time, make sure you get up at least have a stretch, preferably walk around. A great opportunity to top up your glass of water!

• Check your feet are not turned outwards or inwards? They should be faced forwards!
• Do your feet roll in and collapse or do you walk on the outside of your feet?
• Are your knees faced inwards/outwards?
• Is your stomach tight?
• Does your bum wiggle or stick out?
• Are you standing tall or are you slouched?
• Is your head faced forwards or down to the ground?
• If any of these are true and the chances are, more than one of them is, there may be an underlying issue that can be resolved to prevent any future problems arising.