No matter where you work – sitting in an office, standing behind a cashier, or doing manual labor – it’s not uncommon to experience body pain. The human body is not meant to sit or stand for eight hours straight every day. This makes it incredibly important for us to take matters into our own hands, and work to prevent and address body pain as best we can.
There are many small things that can be done before, during, and after the workday to reduce pain. Setting up an ergonomic workspace, stretching, setting healthy habits, using stress reduction techniques, and eating and drinking properly can all contribute to a healthier workday.
Set Up an Ergonomic Workspace
If you work at a desk, whether in an office or at home, it’s incredibly important to make your workspace ergonomic. This means setting up your desk, chair, and computer accessories at the proper heights and angles for your body to be in a comfortable position. Many people who use a computer all day end up straining their neck, shoulder, or lower back from their body position.
There are many resources and diagrams online that show you how to set up an ergonomic workspace. One of the common mistakes that people make is just sitting at a desk and using their laptop. The issue with this is that laptops are small, and simply placing them on a desk will not allow them to line up properly with your body. Instead, set your laptop on a stand so that the screen is at eye level. You can also plug in an external monitor for a bigger, higher screen. It’s also helpful to use a separate keyboard because you need your keyboard to be close to your hands, but you want your screen farther away. An external mouse will complete this setup, allowing you to place all of your computer accessories in the exact right placement for minimal body pain.
Another aspect of an ergonomic workspace is having your chair and desk at the proper height. Your chair – which should have appropriate lumbar support – should be reclaimed at 100 to 110 degrees, and your elbows should bend at 90 degrees. All of these small adjustments will help reduce pain and prevent injuries. If you do develop a repetitive stress injury from your job, a workers’ compensation lawyer can help make sure your medical care is covered.
Practice Regular Stretching and Movement
Even if your workspace is set up perfectly, you aren’t necessarily immune from body pain. Another type of pain that many people experience is sciatic nerve pain, also called sciatica. The sciatic nerve runs from your back down through your legs, and this type of pain affects many people in significant ways. Others experience neck and trapezius pain from straining their neck forward to look at their computer.
One of the best things you can do to prevent and treat this type of body pain is stretching and doing strength exercises throughout the day. There are many simple stretches you can perform right at your desk, or on the floor if you work from home. Set alarms throughout the day to remind yourself to take a break and stretch, since taking short frequent breaks to move and relax is recommended. In addition to these stretching breaks throughout the day, doing strength exercises 2-3 times a week will help build up your muscles and reduce pain.
Set Healthy Work Habits
Healthy work habits can mean a lot of different things to different people. One of the best things you can do for your body is get enough sleep. Going to bed early enough to get at least eight hours of sleep before your workday is ideal. Many people also like to do meditation or yoga in the morning before work. Yoga is a great way to wake up your body and get the blood flowing, and meditation is a great way to start off your day with a relaxed and positive mindset.
In addition to setting healthy habits at home, there are things you can do in your actual workspace. Keeping your desk clean and organized means less clutter, fewer distractions, and reduced stress. You can also practice having good time management and reducing multitasking. When you are rushing your work, it’s not uncommon to put your body in painful positions without realizing it. All of these small habits contribute to your long-term physical health.
Use Mindful Stress Reduction
In addition to setting up a physically comfortable workspace and creating stretching habits, there is more that can be done. Stress is a major factor that can lead to a painful workday, so stress reduction is another important step in improving your physical health. Many studies have revealed the connection between stress and physical health.
Some of the techniques for managing stress throughout the workday include deep breathing and mindfulness practices. Medical studies have shown the benefits of mindfulness, deep breathing, and relaxation exercises. Deep breathing, for example, encourages full oxygen exchange which can slow the heartbeat and stabilize blood pressure. By reducing stress throughout the workday, you can contribute to your overall physical health.
Remember Proper Nutrition and Hydration
Some of the other things that contribute to your health are nutrition and hydration. Certain foods help reduce inflammation and support joint health, which can help you feel physically good during the workday. Eating a well-balanced and nutritious diet can help with chronic pain you may be experiencing.
Staying hydrated is also key for overall health and well-being. Proper hydration can help regulate body temperature, prevent infections, and keep your organs functioning properly. It’s recommended that men drink around 15.5 cups of water a day and women drink around 11.5 cups. You can buy water bottles that help you measure and manage your water intake.
Nurture Your Long-Term Health
Setting all of these healthy habits in your personal life and incorporating them into your workday will help contribute to your overall health. An ergonomic workspace, stretching and exercise, stress reduction techniques, and proper nutrition and hydration all help support your physical health while you spend eight hours working. Implementing these techniques will give you a more comfortable and productive workday, making sure your long-term body pain is minimal.
We are not doctors and this is in no way intended to be used as medical advice and we cannot be held responsible for your results. As with any product, service or supplement, use at your own risk. Always do your own research before using.
We are not lawyers and this is in no way intended to be used as legal advice . We cannot be held responsible for your results. Always do your own research and seek professional legal help.
Meg is an author at Cinnamon Hollow. She writes on a variety of topics sharing tips and ideas for daily life.