For some of us who work in an office, aches and pains are a fact of life. In fact research shows that the chance that you will have neck pain at some point over your lifetime is nearly 50%.

What actually causes neck and back pains?

According to the Mayo Clinic, there are a few common causes which we all need to be wary of. For example:

  • Force. Exerting too much force on your back — such as by lifting or moving heavy objects — can cause injury.
  • Repetition. Repeating certain movements, especially those that involve twisting or rotating your spine, can injure your back.
  • Inactivity. An inactive job or a desk job can contribute to back pain, especially if you have poor posture or sit all day in a chair with inadequate back support.

Our workplaces can be a breeding ground for constant musculoskeletal issues, so at Aurum Health Care we wanted to provide you with our top tips on how you can prevent these consistent pains before they get worse over time.

Top tips on how to avoid office workplace aches and pains

Stop Repetitive Tasks When You Can

Repetition of certain actions and movements is a culprit for developing problems.

Avoid staying in one position over long periods of time and include short breaks in your daily work routine.  If you are working at a computer, make sure that you keep moving throughout the day or incorporate stretches that can break up the sitting and typing pattern.

Our advice is that for every 10 minutes looking at a screen – look away from your computer for 30 seconds and get up and stretch every half hour. This will help to take some of the strain away and reduce your risk of being injured.

Make Sure Your Workstation Is Comfortable

The ideal office set up includes several different aspects including desk and chair height, screen position, type of mouse and keyboard.

Over time, using a workstation that does not fit your body (i.e. your chair does not support your back, your computer screen is too high or low, your wrists are at an uncomfortable angle while typing, etc.) can result in musculoskeletal problems of your neck, shoulders and back, poor posture, eyestrain and carpal tunnel syndrome.

Look After Your Health in General

We can be as efficient as we can in the workplace however, how we manage our own health everyday can also have a knock-on effect on general well-being. As an example, increased weight gain can cause back and neck issues and lead to poor posture.

It’s important to ensure you get enough sleep, eat well and keep your body active every day of the week!


Final Thoughts

It is up to us as individuals to ensure we focus on our health whilst at work. It’s a place most of us spend eight hours a day, sometimes more, so it’s vitally important to get it right. Constantly monitor how your body feels and make adjustments before any issues begin.

If you are living  with pain and discomfort caused by hours at a desk job – contact us today to help you get on the road to recovery.