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Current Version: 2.8
Last Update:
May 27, 2008
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Computer and Health
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Should you stop work if you have a back problem?
There has been a huge change in thinking in recent years about treating back pain. Bed rest, once widely recommended, is now to be avoided. It may be useful in certain cases for 24-48 hours but it can do more harm than good and most people are much better off carrying on with activities as far as possible, although avoiding anything too strenuous.
The box below suggests what you should do when you first develop back pain. The aim is to avoid it becoming a chronic problem. The sooner you are active, the better you will feel and the less likely that you will need to keep taking painkillers. It may seem like an impossible struggle to get back to work but the longer you are off work the lower your chances of ever returning.
Treating an acute back problem
Take things easy but avoid bed rest if at all possible.
If the pain gets worse or you have unusual symptoms such as numbness, pins and needles problems passing urine or pain down the leg, talk to your GP immediately.
Keep as mobile as possible, with gentle exercise (a stroll in the garden, a gentle swim).
Take regular simple pain killers (paracetamol, ibuprofen etc).
Use alternating hot and cold packs on your pack for 15 minutes each, several times a day.
Consider manipulation or other treatments from a physiotherapist, osteopath or chiropractor.
Try to stay working or return to work as soon as possible, even if you still have some pain. If necessary talk to your employer about making temporary changes to your duties to help your recovery.
Keeping your back healthy at work
Improve your general fitness and lose weight if you are overweight.
Take regular exercise, especially to keep the muscles around the spine and abdomen strong and toned so that they act like a corset helping support the back while it does its work. Back Care have some suggestions at www.backcare.org.uk/pages/e_pages/exercise.php.
Wear comfortable clothes, with shoes that cushion your spine especially if you have to stand for long periods. Avoid high heels.
Think about your working environment - is your desk layout or comfortable for your back, and does your chair support the natural S shape of your spine? Avoid getting locked into one prolonged static position. There's detailed advice to help get your workstation right at www.spine-health.com/topics/cd/ergo/ergo03.html.
Make sure you have regular breaks - you shouldn't stay seated in one position for too long and should get up and move around for at least 5-10 minutes every hour.
Work on your posture : you might try the Alexander technique, a set of exercises which can be particularly helpful in reducing the risk of back problems. There is more information at: www.alexandertechnique.com/.
If your job involves lifting or moving heavy weights, your employer should teach you how to lift safely - see www.spine-health.com/topics/cd/ergo/ergo04.html - and provide lifting equipment where appropriate.
TopTips
Learn about your spine and how to look after it. http://www.backcare.org.uk/ are a good resource or try the US government's interactive tutorial at www.nlm.nih.gov/medlineplus/tutorials/backpain/hp129101.html.
Check your working environment - could it be kinder to your back?
If you develop a back problem, try to get back to work as soon as possible.
Carpal Tunnel Syndrome
By Dr Rob Hicks
I'm seeing more and more people in my surgery suffering from carpal tunnel syndrome, and one of the things it appears to be related to, is using computer keyboards.
In the wrist, there is a tunnel formed by the strong tissue through which the tendons of the hand and the median nerve pass. It's a tight squeeze, so anything that reduces the space in the tunnel, such as fluid or inflammation of the tendon coatings, exerts pressure on this nerve. It's believed that repetitive overuse of the hand tendons, as with any tendon or muscle, causes them to become inflamed. Hence why keyboard use or other repetitive activities can be responsible.
When the nerve is compressed, people suffer discomfort, numbness, pins and needles, and sometimes, pain in the thumb, index, middle, and side of the ring finger, next to the middle finger. This is where the median nerve endings are distributed. Tingling often wakes sufferers up at night; when vigorously shaking the hands and arms is what brings relief. Men will also describe dropping things, or being clumsy with simple, but fiddly tasks, such as fitting a plug, for example.
Prevention is better than a cure, so avoidance of repetitive actions, and taking regular breaks from the activity is essential. If at a computer keyboard, use a suitable wrist support, and make sure the workstation is correctly positioned. Also, check the chair is at the right height.
Anti-inflammatory medicines will relieve the symptoms, and often, experts will recommend the use of wrist splints. If this isn't improving the situation, then steroid injections, or a minor operation to release the nerve compression, is performed.
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