Common Office Health Issues & Their PreventionPragya Raiwal
As the nature of the role, office workers are among the unhealthiest group of people, who require continuous sitting at their desks for hours. This practice in long run becomes hazardous to their health.
- Back pain
Lower back pain is triggered by longer working hours, physically demanding careers, intense activities, traveling longer distances and extended sitting time. It worsens your pain and has ultimately become a chronic issue.
Most of the people do not sit in proper posture and over time, may slouch while seated. Here the pelvis develops a posterior tilt, leading to greater disc imbalance and risk or injury.
- Avoid continuous sitting: make sure stand in between, standing improves blood flow and engages your muscles from feet to trunk, this will release pressure.
- Do regular exercise: as advised by your physiotherapist
- Maintain correct posture while sitting at your desk
- Don’t carry heavy office bag. It will put too much strain on the back muscle.
- Maintain your physical fitness, if you do not have time to go the gym, do the workout in office (checkout our blog for more details).
- Neck muscle tightness
Neck pain is one of the most common problems after working on a computer for long periods. It is usually caused by a combination of postural strain, desk setup, monitor setup, continuous seating, and stress.
When we experience stress, our shoulders begin to elevate (or shrug slightly). This position activates and fatigues the muscles in the neck and upper back leading to the neck pain.
- Your computer monitor is at eye level. Your eye level should be directly in the middle of your computer screen. If you find you have to look down, you need to setup your monitor or laptop so that it is higher.
- Avoid stress on the neck when using phone or texting by phone.
- Do regular neck stretching and exercise, it will prevent from neck problem.
- Apply hot pack and do mild massage on neck to reduce tightness around the neck.
- Carry weight evenly on both shoulders.
- Stress on eyes:
It is one of most common complaints from office workers that their eyes get dry, red and painful. This is caused by staring at computer screens for long hours while doing work.
- You should ensure proper lighting at your work desk and set the brightness for your computer screen accordingly.
- Close your eyes from time to time to prevent continuous staring of laptop screen and strain on your eyes.
- Maintain the proper hygiene of eyes to prevent infection.
- Stress and headache
Exposure to stressful conditions at the workplace for long duration can lead to stress-related health symptoms and problems. If stressful conditions continue for many months or years, serious chronic illnesses can develop including coronary heart disease, ulcers, spastic colon and hypertension, migraine headaches.
Long-term stress may lead to psychological reactions like depression, constant tiredness or malaise, or even a “nervous breakdown.”
- Take proper sleep, 7-8 hrs, it will reduce stress.
- Practice breathing and relaxation techniques at your office desk or take a break and do them outside the office.
- Do yoga and meditation for 15-30 minutes in the morning.
- Carpal tunnel syndrome:
Doing repeated motions of fingers and wrist for long hours results in the development of carpel tunnel syndrome. The cause of carpal tunnel syndrome is that a nerve near your forearm gets compressed resulting in swollen ligaments and bones in the wrist. Symptoms are tingling numbness in fingers, pain in wrist and loss of sensation in hand.
- Stretch your wrist; it will reduce stress on the wrist.
- Avoid continuous pressure on hand wrist and forearm.
- If you feel any symptoms of a similar kind, consult with a physiotherapist for best guidance.
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