Work in an Office 4 Common Pains to Prevent and Treat

Working in an office might seem ideal since you get to sit down, but too much sitting can cause serious health problems. Given enough time, office work will take its toll on your physical health. However, there are ways to prevent some of the most common pains caused by office work. And, if you have those pains already, you can treat them.

If you do some Internet digging, you will find that there are a lot of spinal issues related to prolonged sitting. Just check out the list of issues that Back Pain Management Facility treats. While some spinal conditions are genetic, they can be exacerbated by a sedentary lifestyle.

Lumbar (lower back) pain is extremely common among office workers. It is actually the second most commonly reported pain related to a sedentary lifestyle. Lumbar pain might feel worse while you are sitting, but it can worsen over time. It can bother you outside of work and interfere with your personal life. You might even lose sleep to chronic lower back pain.

So, what can you do to combat it? The first thing you can do is make sure you are sitting in an ergonomic chair at work. They are a fairly big investment, but they're absolutely worth it. Ergonomic keyboards and mice are also helpful, as is a monitor stand to raise your monitor to a better height.

Of course, a chair won't fix everything. Movement can. Gentle stretches during breaks at work can make a huge difference. Some offices are now embracing yoga and meditation for their employees.

If you can't leave your desk, be mindful of your posture. Your upper and lower back should be as straight as possible. Envision your spine as an 'S' shape, and try to maintain that posture. The slight curve in your lower back can be supported with a small pillow, and a lot of ergonomic chairs will have one.

Your neck (in medical terms, the cervical region of your spine) is at risk for developing pain the more sedentary a lifestyle you lead. Your head weighs about 12 pounds, and your neck works hard to hold it up. Unfortunately, there are a lot of discrepancies between chair height, desk height, and monitor height.

Staring down at a monitor for hours on end results in pain. The downward angle of your neck creates strain as your neck works to hold your head up. Your monitor should be eye-level. Adjust your seat as best you can, and ask your employer about investing in an ergonomic desk.

While sitting, check in with your shoulders and chin. Tuck your chin back and drop your shoulders away from your ears. Gently rotate your head side-to-side or try some slow head rolls, going clockwise about six to eight times then repeating this in a counter-clockwise direction.

Migraines can result from staring at a screen for too long or holding your neck in an uncomfortable position. Bright fluorescent lights, exposure to certain smells or chemicals, and just being under a lot of stress can cause migraines.

The important thing here is to figure out what is triggering your migraines and do your best to avoid them. You might not be able to control the lighting, but you can ask your employer about different lighting options. You might benefit from using a hot or cold compress to alleviate the pain while you work. And, of course, maintaining a 'S' posture and creating an ergonomic environment might help as well.

We've talked about physical pain, but there is emotional pain involved in office work. Many office workers are under a lot of stress, and it can impact every aspect of your life. Stress, anxiety, and depression can become a vicious cycle.

This can often be even more difficult to control than physical pain, but physical pain can absolutely make emotional pain worse. While you cannot control everything that happens at work, you can take some steps to work through the emotions.

Take a break as needed. There is no shame in going to the bathroom at work and having a good cry. There is also no shame in reaching out for professional help either. Outside of work, do things that are meaningful to you. Talk with your circle of support and let them know how work is making you feel, physically and emotionally. You can even keep a private journal where you vent your feelings onto a non-judgmental blank canvas.

Office work is not glamorous, and it can be physically and emotionally painful at times. There are ways you can prevent and treat the pain. These tips won't magically produce results overnight. Check in on your posture, take breaks as needed, and see if your employer can make some workplace accommodations that will alleviate your pain.