Tool Box
Issue No. 52 - April/May 2010
How to look after your back at work
by Dr Vanessa Wall
Instructions for Brugger’s postural relief position:
When seated:
• Move forward on your chair until you are perched on the edge with you arms at your sides.
• Position your feet under your knees with the legs slightly apart and turn feet slightly outward.
• Roll your pelvis slightly forward until you feel your lower back start to arch
• Slightly lift your sternum upward and forward
• Rotate you arms so your palms face outward, spread your fingers and rotate arms further so that thumbs point backward
• Slightly lower your head in front and tuck your chin backwards slightly
• Hold this posture taking two to three breaths in and out.
• This position should be repeated every 20 minutes when sitting.
When standing:
• Stand with feet shoulder width apart
• Tilt pelvis under by tightening buttock muscles and try to suck your belly button in towards your spine
• Slightly lift your sternum upward and forward
• Rotate your arms so your palms face outward, spread your fingers and rotate arms further so your thumbs point backward
• Slightly lower your head in front and tuck your chin backwards slightly
• Hold this posture taking two to three breaths in and out.
In Australia, 45% of long-term conditions reported in 2004-05 were the result of musculoskeletal and connective tissue problems. More than 15% of
Australians reported suffering recurrent back pain and problems, neck or disc disorders in this time period2.
Statistics showed in 2000-01 the total health expenditure attributable to musculoskeletal diseases was $4.6 billion, accounting for 9.2% of allocated recurrent health system expenditure3.
To give a few simple ways to improve posture at desk to minimize pain that current posture may be causing.
Also to run through a postural exercise (Brugger’s Position) which help to retrain muscles into good/bett...
