Elaborate workouts and rest periods cannot be fit into a work schedule. However, taking small breaks, standing up and stretching, and going for regular health checks can help you prevent some common office health issues, as well as heal your existing condition.
3 Office Postures That Affect Your Health And How To Avoid
Sitting on a chair for too long can have lasting impacts on your health. From pains in your joints and muscles, lower back pain and neck pain, you are also at a higher risk of suffering from conditions such as metabolic syndrome. It refers to a host of other health complications such as increase in your blood sugar levels, high cholesterol levels and high levels of blood pressure.
What To Do
- See that your chair is adjusted to the right height in accordance with your table and monitor. You should not have to look up or look down, but instead, your chair should be at such a height that you can do most of the work at eye level. Your feet should be touching the ground comfortably in such a way that the soles of your feet are flat and not in an elevated position.
- Put a reminder on your phone or desktop and take a break every hour or so, to do some simple stretching exercises. You can start by rotating your neck in a clockwise motion, and then repeat the same in an anti-clockwise motion. Also move your neck up and down a few times to ease the tension and prevent pain.
- Keep stretching your legs as many times as you can, either by taking a break and walking around, or by simply stretching them even as you are sitting. Contract the leg muscles and hold for a few seconds, then release. Repeat a few times. If you are in the habit of eating at your desk, heading out for breaks is a good way to give your legs and hips some much-needed exercise.
- Make sure to do regular tests to check your blood pressure, cholesterol and glucose levels. Your doctor will guide you on how often you need to do these.
While sitting down for too long is not good, standing for too long or exerting your feet for long is not good either. This type of a work role will make you more prone to issues such as varicose veins, lower back pain and more.
What To Do
- If you are in a work role that requires you to stand for long hours, you are at a higher risk of varicose veins. In such a situation, make sure to take small breaks where you can walk around the area, instead of just standing. It will help to ease the blood flow in your legs and reduce your chances of varicose veins.
- Varicose vein is a condition when the blood does not flow towards your heart, but instead keeps collecting in the vein itself. As a result, the vein becomes swollen and painful. Some other symptoms also include discolouration in your calves and feet. To avoid the pain in your calves, try climbing up and down a few fleets of stairs during the day.
- Standing for a long time can affect your knees. You can prevent pain and more serious knee related issues by doing simple squatting exercises. To do a simple squat exercise without taking too much time, stand in front of your chair and sit down without taking any support. Repeat a few times.
- A simple calf exercise will help prevent varicose veins, knee problems, as well as help stretch your lower back area. Stand straight and slowly rise on your toes.
If you have to bend down a lot during your work day, you are at a high risk of lower back pain, as well as a more serious health risk such as slip disc.
What To Do
- The first way to minimize your risk of lower back pain and slip disc is to bend down through your knees instead of your waist. This will help to ease pressure on your lower back and instead will distribute it properly, without causing pain and discomfort.
- You can easily do some simple back exercises while at work, which will also ease the pain. For instance, stand against a wall with your back pressed to it, making sure there is no space in between. Glide down to the floor by bending your knees. Reach a squatting position and slide up again without using your hands. Repeat a few times.
- Backward stretches are also a good way to ease the stress and tension around your lower back area. Stand in front of your work desk and turn, to face it backwards. Now hold the table with your hands and bend back, twisting your body back from the lower back.
Physiotherapy is also a great way to heal various office related health issues. You can book an appointment with our trained professional to know more.