Pain Prevention Tips for Office Workers
Chronic pain of various kinds is incredibly common amongst office workers. Many of us sit at a desk for many hours a day, often in an uncomfortable chair or with poor posture. From neck and back pain to repetitive strain injuries in the wrists or hands, work can take its toll on our bodies.
Here are six pain prevention tips for office workers to help you stay fit and well at work.
Move every hour
Most of us sit far more than we should. Whether you stand up and do a few stretches or take a short stroll, it’s really important to get up and move at least once per hour.
Walk to a restroom that is slightly further away than the one you usually use. Cross the office to speak to your coworker instead of sending an email. And consider taking a walk outside during your lunch break.
Adjust your workspace
Is your chair at the right height? Is the top of your monitor level with your eyes? Do your forearms and wrists rest comfortably on the desk while you type? If any aspects of your workspace are not properly set up for you, this can lead to a significant cumulative effect over time.
Incorrectly configured workspaces are a particular problem for those who hot-desk. If this is you, take five minutes at the start of the day to adjust the space to fit your needs. We promise it’s worth it.
Use a back brace
Back pain is particularly common amongst office workers and those who spend a lot of time at work sitting.
A back brace can reduce pain and inflammation as well as accelerating recovery from injury. It can also help to encourage a good posture, which will prevent further back pain in the future. Incrediwear’s back brace is made from premium, breathable fabric that is comfortable enough to wear all day.
Watch your posture
Most office workers adopt poor posture habits, which can lead to big pain problems over time. Are you sitting with your back straight and supported? Are your feet resting comfortably on the floor or a footrest?
Check your posture regularly and make sure you’re not hunching over your desk, crossing your legs, or sitting with your shoulders up around your ears.
Use a wrist sleeve or wrist rest
If you spend a lot of your work day typing or using a computer, you might start to suffer from wrist pain. While you can help to mitigate this with the correct posture and desk positioning, a wrist sleeve or wrist rest (or both) can also help.
A wrist sleeve can alleviate symptoms associated with sprains, carpal tunnel, and more, while a wrist rest protects and cushions your wrists to prevent future injuries.
Listen to your body
If something doesn’t feel right, it probably isn't. Pay attention to small problems before they become big problems.