Office Life – How to Prevent Aches and Pains at Work

Office Life-stress-blog

Office Life – How to Prevent Aches and Pains at Work

Do you spend your days sitting at a desk, staring at a computer screen? If you’re like most office workers, we’re sure you’ve experienced the aches and pains of the sedentary office lifestyle. It’s common knowledge that sitting at a desk all day can cause aches and pains to develop.Here are 5 tips for staying healthy and pain free… despite your job!

Have an ergonomic chair

 

Workplace aches and pains are really common, especially in the lower back and neck. Having an ergonomic chair is one simple way to combat this. Here are some tips for sitting at your desk correctly:

  • Adjust your chair to fit your body and sit with your feet flat on the floor.
  • Position your computer monitor at eye level and your keyboard at elbow level, so that your wrists are straight when you type.
  • Move your whole arm when you use the mouse, not just your wrist.

Take breaks frequently

Taking regular breaks from sitting and staring at your screen is great for your body and increases mental clarity. Taking breaks can also help to prevent carpal tunnel syndrome, which commonly occurs from overuse of the wrist joint. Studies have shown that taking micro-breaks (getting up from your desk and moving around every 15 minutes or so) can be more valuable than taking a longer break once a day –  check out this helpful infographic for more information.

In terms of how often you should take these mini breaks, Cornell University recommends that every 20 minutes you stand for 8 minutes and move for 2 minutes. The exact times aren’t critical, but in general try to take a posture break (where you stand and move) every 20-30 minutes. Simply standing is insufficient, as movement is important to get blood circulation through the muscles.

Stretch often

 

Stretch and relieve bodily tension as often as you can. When you stretch, make sure to move your wrists and stretch your neck, back, shoulders and fingers.

 

Take the active option whenever you can

Sitting in a chair for several hours every day isn’t good for your health, so you need to maximise your opportunities for exercise throughout the day. How can you do this? Take the stairs rather than the elevator. Ride your bike to work or get off the bus a stop early and fit a brisk walk in. Use your lunch break to walk around and get some sun and fresh air. The more active you are throughout your day, the better and more alert you will feel at work. It’s also a great idea to participate in exercise (like a sport or the gym) straight after work – if you head home first, it’s quite likely that you will lose motivation!

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Just because you work at a desk doesn’t mean you have to remain sedentary while at work. If you suffer from workplace aches and pains in the back, neck or shoulders, visiting a chiropractor may be able help. Don’t hesitate to contact us for more information.

Book a chiropractic appointment now

 

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