While the most serious workplace injuries tend to occur in industries like forestry, agriculture and construction, traditional office work is not without its risks. From neck and shoulder complaints to chronic back pain, long periods spent sitting at a desk can cause serious damage to the musculoskeletal system.
As an employer, it’s up to you to make sure that your workers are sitting safely. This goes for both on-site employees and remote workers. Here’s a look at the dangers of desk-work, and the steps you can take to make sure everyone is sitting pretty.
What are the risks of sitting at a desk?
Musculoskeletal disorders are the biggest cause of physical ill health at work, affecting almost half a million UK employees. Not all of these are caused by sitting at a desk, but it’s likely to be a factor in many cases.
The most common musculoskeletal injuries associated with sedentary work are lower back pain, neck pain and shoulder pain, all of which are caused by bad sitting posture. When we sit in a hunched position, the pressure on the discs in the lower back almost doubles. Similarly, tilting our necks downwards by 15 degrees doubles the weight they are carrying. This doubles again if the angle reaches 30 degrees.
There are also health risks associated with a sedentary lifestyle in general. People who sit for more than ten hours a day have a 38% higher risk of a heart attack, while sitting for more than eight hours a day increases the risk of diabetes by 17%.
How should a desk be set up?
The Health and Safety (Display Screen Equipment) Regulations require you to carry out a risk assessment for any workstation that is home to a laptop or computer. When inspecting a workstation, you should ensure that it meets the following criteria:
- The top of the screen should be at eye level and about an arm’s length from the user
- The keyboard should be just below elbow height
- The back of the seat should provide good lower back support (a cushion can help here)
- The screen should be central and directly in front of the user
- The mouse should be in line with the user’s elbow
Using a laptop presents a particular risk as it encourages hunching. This can be avoided by installing a separate keyboard and elevating the laptop with a laptop stand.
What else can employees do to avoid injury?
Even if a workstation is set up correctly, long periods of sedentary work can be harmful to the body. In order to avoid this, encourage your employees to do the following:
- Stand-up and stretch at regular intervals
- Alternate between sitting and standing if the task allows it
- Use a hands-free headset to allow walking during phone calls
- Take the stairs whenever possible
- Try to schedule a period of exercise during the working day
As well as these general tips, there are some specially-designed exercises that can help to relieve discomfort:
Seated leg extensions – Sit on the edge of your chair with your arms by your sides. One at a time, extend your legs out in front of you and hold for two seconds. Repeat ten times, alternating between legs.
Seated torso twists – Sit up straight in your chair and bend your arms so your elbows are level with the bottom of your ribcage. Twist your body slowly to the left, then slowly to the right. Repeat 20 times.
Standing leg curl – Holding onto the back of your chair, bend your leg backwards until your foot touches your backside. Repeat this 10-15 times, then do the same for the other leg.
Seated hamstring stretch – Sit on your chair and extend one foot along the ground. Reach towards your toes and hold for 10-15 seconds. Repeat for the other leg.
While you can’t force employees to perform stretches, they can be a fun way to relieve tension in the body. Try leading by example, or putting up a poster with diagrams of convenient exercises.
Here to help!
Musculoskeletal disorders are often invisible, and employees may be reluctant to report them. An employee assistance programme (EAP) is a great way to help solve this problem. This is a confidential service designed to help employees deal with mental and physical issues affecting their work. For advice on setting up an EAP, or for anything else related to workplace H&S, don’t hesitate to get in touch.
