A DAY IN THE LIFE OF YOUR SPINE AT WORK

7:30AM: THE COMMUTE

Long drives start the sitting early. Move your seat close enough that your knees sit slightly bent, and use a small cushion or rolled towel to support your lower back. Set your mirrors while sitting tall, so slumping makes them harder to use. When you arrive, take a minute to walk before heading to your desk.

9:00AM: BACK-TO-BACK MEETINGS

Follow the 30-minute rule: change position or stand up every half hour. Take calls standing, suggest a walking meeting for one-to-ones, and use the gap between meetings to refill your water.

11:00AM: DEEP IN YOUR INBOX

This is when setup matters most. Run through this two-minute check:

• The top of your screen should sit at or just below eye level, straight in front of you
• Your elbows should rest at roughly a right angle, with shoulders relaxed
• Your feet should sit flat on the floor or on a footrest
• Your lower back should be supported by the chair, not floating forward
• If you work on a laptop for long periods, use a stand with a separate keyboard and mouse

1:00PM: LUNCH AT YOUR DESK

Eating at your desk adds another half hour of sitting. Step away, even briefly, and in the cooler months make it a 10-minute walk outside.

3:30PM: THE AFTERNOON SLUMP

When you notice yourself sinking into your chair, try these three moves:

• Seated twist: sit tall, cross your arms and turn your chest to one side. Hold for 5 seconds, then switch.
• Chin tuck: gently draw your chin straight back, keeping your eyes level. Hold for 5 seconds and repeat 5 times.
• Standing back bend: stand up, place your hands on your lower back and gently lean back. Repeat 5 times.

Move gently, and stop if anything feels painful.

6:30PM: HOME TIME

It’s tempting to swap the desk chair for the sofa. Try to fit in some movement first, whether that’s a walk, a gym session or a game of padel, so your back gets a break from sitting before the day ends.

FOR EMPLOYERS: BACK PAIN IS A WORKPLACE ISSUE

When one person has back pain, it’s a personal problem. When the whole office is stiff by 4pm, it’s a business one. Back and neck pain affects focus, energy and time away from work, and many people simply work through it rather than ask for help.

The good news is that small changes to how people sit, work and move can make a real difference, and they’re easiest to make across a whole team at once.

WORKPLACE ERGONOMIC ASSESSMENTS

Our ergonomic physiotherapist comes to your office and assesses each person at their own workstation. We look at their chair and how they sit in relation to the desk, the equipment on and under the desk, and their daily habits such as lunch and movement breaks. We make adjustments to their setup on the spot, then give practical advice.

There are three levels, so each person gets the right amount of time:

Every person receives a checklist report at the end of their assessment. Recommendations are shared with management too, so changes can actually happen.

POSTURE AT WORK SEMINAR

A 60-minute group session, online or in person, with time for questions at the end. It builds on the individual assessments and covers:

• How long periods of sitting and a poor setup affect comfort, health and focus
• Setting up monitors, chairs and desks to reduce strain
• Simple exercises and ways to build more movement into the working day
• Wider wellbeing at work: healthy eating, staying hydrated, sleep and managing stress

MORE WAYS WE SUPPORT TEAMS

• On-site clinic days: physiotherapy or chiropractic sessions at your office, so staff can be seen without taking time out
• Ergonomic office furniture: chairs, desks and accessories through our sister company Medsmart, at preferential rates for corporate clients

HOW IT WORKS

1. Tell us about your team: how many people, where they work and any aches or health issues you already know about.
2. We recommend the right assessment level for each person, and whether a Posture at Work seminar would help.
3. Our ergonomic physiotherapist visits your office, assesses each person and adjusts their setup.
4. Each person receives a checklist report, recommendations are shared with management, and anyone who needs further care can book with us directly.

BOOK WITH UPANDRUNNING

Not sure whether your pain needs checking? Our World Spine Day guide explains the signs to look out for and which of our specialists to see first.

For you: our physiotherapists and chiropractors will find out what’s causing your pain and give you a plan that fits your working day. Book via WhatsApp on 04 343 9391, call 04 518 5400, or visit any of our five clinics across Dubai.

For your team: to arrange workplace ergonomic assessments or a Posture at Work seminar, contact our corporate team through the Corporate Wellness page and we’ll put together a proposal for your office.