HEALTH & LIFESTYLE Time for you to start stretching yourself at work W

E’VE all seen the headlines denouncing long hours spent at a desk every day as the root of many modern ills – but how bad can it really be?

“It’s a huge problem,” says leading physiotherapist and osteopath Tim Allardyce of Surrey Physio. “It is one of the major reasons why back pain is so prevalent, and increasing year on year. Our sedentary lifestyles are a significant contributing factor. The longer we sit at a desk, the weaker and more rounded our bodies become. Muscles need to be exercised.

“Sitting at a desk for long periods encourages us to adopt a forward postural position, where our backs round and become what is known as ‘kyphotic’ (a forward rounding of the back). An increased kyphosis in the spine is often a sign of poor posture and is directly related to rounded shoulders.”

It’s believed back pain affects almost half of the UK population in some way or other, and according to NHS figures, it accounts for more than 30 million lost work days a year. Even if the problem isn’t that severe, aches, pains and sore shoulders and necks can still cause misery.

It’s not just about back pain either. A recent University of Edinburgh study found many office workers spend more time sitting than the over-75s, and sedentary lifestyles are linked to higher rates of conditions like high blood pressure, heart disease and type 2 diabetes.

But, if quitting the office isn’t an option, what can you do about it? Quite a lot actually – although you have to be Squeezing in some exercise on your lunch hour and stopping eating at your desk can both have a positive impact on your back “NEW research by Grace Say Aloe (Aloe Vera drinks brand) shows two out of five people are so glued to their desk, they even eat their lunch there,” says pain psychologist Dr Anna Mandeville.

“It’s a very bad habit that’s reinforced by our work culture in combination with high workloads. Moving regularly so we don’t ‘overdo’ one behaviour – for example, sitting – has been shown to reduce pain and improve mood.”

Your lunch break’s probably your best opportunity to have a decent desk-break and get out to stretch your legs and get blood pumping through those veins – even go for a swim/jog/gym class, if circumstances allow. It might not be possible all the time, but make the effort when you can – even a 10-minute walk round the block will make a difference. IDEALLY, Tim says you need to “get up and move every 30 minutes”. “Maybe just a two-minute walk to a colleague,” he suggests.

“Don’t spend more than 30 minutes at any one time sitting at your desk.” We owe a lot to modern technology – but it’s also made us lazy. So next time you need to ask a colleague a question, rather than adding to their inbox clog, consider getting up and having a quick chat with them instead. RESEARCH has found that using a stand-up desk can burn an additional 50 calories per hour. Also, when standing, blood doesn’t pool in the legs like it can when sitting for long periods, which is good news for health all round. Stand-up desks can also encourage you to move more frequently, which may help keep stiffness and aches at bay.

There’s a range of options and price points available and if you already have back or joint pain, it’s worth seeing whether your employer could provide a stand-up desk.

Some designs – including the Varidesk Pro Plus (from £325, uk. varidesk.com), enable you to alternate between sitting and standing to suit your needs. Available in black or white and three