Lower Back

Ergonomic Stretches for Lower Back Pain

Whenever carrying out these stretches remember the following advice:

• Stretches should be completed on both sides of the body, 2 – 3 times
• Hold stretches for the times indicated
• Breathe out slowly as you stretch
• Make sure that you only feel the stretch in the area indicated
• Only hold stretches that feel good, and let go of stretches gently

Carrying out the following stretching exercises (in any order) can help to reduce discomfort and muscle tightness.

Seated Trunk Rotation

This stretch targets one side of the lower back at a time. Then repeat on the opposite side.

---

Standing Back Extension

Ensure that you bend at your lower back and try to not let your knees move forwards.

---

Side Bend

Ensure that the bend takes place at the lower back and do not let your legs move in the opposite direction.

---

Seated Back Extension

This stretch is also a great stress releasing exercise.

---

Ergonomics Services

Joyworkz offer the following ergonomic options:

1. Workstation Assessor Training

Set up your staff right! This comprehensive, yet practical, training programme is designed to equip you with the skills and confidence to conduct Workstation Assessments for your staff. Training takes aproximately five hours: Two & half-hour theory session – based on a 45-page training manual – followed by a two hour “real-life” practical coaching session. Click here for further details.

2. One Hour “Happy Computer User” seminar/webinar

Equip staff with the skills to avoid computer related discomfort. This seminar (or webinar) provides information about the causes of computer related pain. It then outlines the steps required for someone to set up their own workstation successfully with optimal ergonomic settings and appropriate hardware (both in the office and/or working from home). Click here for further details.

3. Single Workstation Assessment for Chronic or Acute pain cases

If an individual staff member is carrying high levels of discomfort, our experienced assessor can carry out a comprehensive workstation assessment to help minimise their discomfort while working at their computer workstation. Click here for further details.