Tips to staying pain free at work

Most of us don’t take enough notice of our working surroundings to ensure we’re making the best physical choices for ourselves. Perhaps it is you or a fellow colleague who constantly complains of a sore back but slouches in their chair for 8 hours per day. We know. It’s hard to juggle being at your postural best and working a stressful job for 40+ hours per week. Unfortunately, the two go hand in hand. Staying pain-free at work can help you make strides towards being a better employee, with increased productivity, concentration and being an all-around happier human. There are ways to create a better workspace for yourself.

1. Sitting position: Your elbows should be bent 90 degrees with your forearms parallel to the floor, resting on the desk to type and use your keyboard. Keeping your arms by your side as much as possible is also recommended. Your hips and knees should also be bent 90 degrees in a comfortable sitting position without you having your legs stretched out or tucked behind you. Place your feet flat on the ground or on a foot support. Try not to hunch forward and sit back in your chair to gain back support.
2. Keep your neck straight: Your computer screen height is a contributing factor to neck pain. Looking downwards at a screen for extended periods of time can cause irritation, as can looking up or sideways. Fix your screen at eye level by placing it on a box or using a monitor arm. Laptops are a main culprit for pain as the screens are connected to the keypad. If you work from a laptop, consider getting another screen.
3. Beware squishy wrist rest: These may compress your median nerve which can increase the risk of carpal tunnel syndrome.

Hours at work seem to be getting longer and working from home getting more frequent which means even with an ergonomic set up at the office, you’ll have days at home working from the sofa or at the dining table. Pain can still occur from spending too much time sitting at a computer. If you experience any injuries or pain from being at work, book an appointment with Cairnhill Physiotherapy today.

There are a number of treatments we can offer for work-related pain. Why not book in for a relaxation massage in the case of mild pain or a deep tissue massage for moderate pain. To find out more about the types of services we offer, get in touch with us today.