Many office workers develop painful injuries throughout their careers; according to studies, up to 40% of American workers experience chronic pain. Stress can trigger it, and many workers go to great lengths to conceal it. As a result, chronic pain often leads to poor job performance, absenteeism, and a negative attitude toward co-workers and customers.
Since chronic pain affects workers and companies, active steps should be taken to ensure that employees can prevent pain or reduce it while at work. Here’s how to manage work-related pain while in the office.
Consider Switching to an Adjustable Desk
Sitting for long periods can lead to excruciating back pain. “Prolonged sedentary behavior has long been associated with spine pain, including neck, mid-back, and low-back symptoms,” says Dr. Gene Tekmyster, an orthopedic surgeon at Keck Medicine of USC. To prevent pain and relieve discomfort, try switching to an adjustable desk. Dr. Tekmyster adds that this type of ergonomic furniture can minimize work-related pain and boost productivity throughout the day.
To request an adjustable desk, talk to your supervisor and explain how it can help you to perform your duties better. If your employer cannot provide one, you can bring in your adjustable table or ask if it’s possible to modify your current desk to support your needs. For instance, you can put an adjustable lap desk or a desk riser on top of your desk to change the height and angle of your workstation instantly. If you’ll be provided with an adjustable desk, look into different models and suggest a few instead of leaving it up to HR to get you a random desk. Include budget options in the list, such as a manually-operated standing desk and an electric option, which allows you to adjust the desk’s height with a push of a button.
To get your body used to an adjustable desk, start by adjusting the height so you can stand for five minutes every hour, and do this during the first week. The following week, try standing while you work for 10 minutes every hour, then increase the time in the following weeks.
Use an Ergonomic Chair
It’s normal to slump while sitting in front of your computer. However, constant slumping or poor posture throughout the day can cause spinal disc compression, leading to chronic pain. To correct your posture, consider using an ergonomic chair. This type of furniture supports the natural shape of your spine, which prevents slumping. It also reduces strain on your spine, which can help to manage chronic pain. Most workplaces provide employees with generic or standard ergonomic chairs, so check if your chair fits the curvature of your spine, and see if it has adjustable armrests and an adjustable seat height and tilt. You should also check if there are 2 to 4 inches of space between the chair and the back of your knees while sitting upright and leaning against the backrest.
Take Some Time to Stretch
Taking time to get up and stretch can help manage chronic pain. According to a study, the physiological effects of stretches may contribute to reducing pain and discomfort. You don’t have to whip out a yoga mat to do stretching exercises. You can do some at your desk, such as wrist and forearm stretches. First, straighten your arms and point your fingers forward. Then, with your left hand, hold your fingers on your right hand and gently bend them towards you until you feel a stretch in your forearm. Hold for 10 seconds, then repeat the exercise on your other hand. You can also do a full-body stretch and a few lunges during your coffee break. To stretch out your legs and get some cardio in at the same time, try walking for at least 10 to 15 minutes after your lunch break.
See if Your Workplace Provides Pain Management Programs
Some proactive employers make it a point to put the health and wellness of their workers first. Check to see if your workplace provides pain management programs such as free yoga classes or an ongoing partnership with an establishment that offers medical or therapeutic massages. Doing so allows you to prioritize your health and minimize pain without spending a fortune on treatments.
Dealing with chronic pain is a constant struggle for most office workers. Consider these tips to stay pain-free and manage your health in the workplace. Not only will they help reduce pain and discomfort, but these tips will also enable you to be happy and productive at work.
Author: Jennifer
Published by International Pain Foundation, iPain Blog, Team iPain
