Whether you spend your day at a desk or are constantly on the move, work can put a lot of strain on your body. The good news? You can help prevent many common work-related injuries with simple adjustments and healthy habits. At Beverly Physiotherapy, we’re here to support you with easy-to-follow and effective tips, helping you stay comfortable and healthy at work.
Posture Matters
Posture can have a huge effect on the body, especially when working long hours. Here are a few tips to keep your posture in check, no matter where you work:
- Desk Work: Sit back in your chair or add a pillow or rolled up towel to give yourself some back support. Ensure your feet can rest flat on the floor, with your knees at about a 90-degree angle. Your shoulders should be relaxed with your arms resting close to your body. Shift your position frequently and take regular movement breaks to keep comfortable and reduce strain from prolonged postures (even picture perfect posture is not good for too long!)
- Physical Work: When lifting, remember to use your legs, so you aren’t putting too much force through your back- especially when lifting from the floor. Bend your knees and keep the object close to your body as you lift, keeping your back straight. Avoid twisting your body when carrying heavy loads; pivot your body by moving your feet instead.
These small adjustments can make a big difference over time, helping you avoid aches and strain from poor posture.
General Ergonomic Advice
Ergonomics might sound complicated, but it’s really about setting up your workspace to support your body’s natural alignment. Here are a few simple ways to make your setup more ergonomic:
- Desk Work Environment: Keep your computer monitor at eye level so you don’t have to look up/down or rotate your head to see the screen. When sitting up straight with your shoulders relaxed and elbows bent 90 degrees, your hands should comfortably reach your keyboard/mouse or writing surface. You shouldn’t need to bend your wrists or shrug your shoulders to get into this position. Working in this position can help reduce strain on your neck, shoulders and arms.
- Physical Work Environment: If your job requires standing for long periods, wear supportive shoes and try to shift your weight and posture frequently. Analyze your work station to make sure things are set up at the proper height for you, so you aren’t having to bend over or reach too far. Ensure you have access to the tools you need to make your job easier. Work smarter not harder!
Even small ergonomic adjustments can help prevent long-term discomfort. Over time, these little changes may add up to a big impact on how you feel each day.
Move, Stretch, and Repeat
No matter what type of work you do, moving regularly is one of the best ways to keep your body feeling good. Taking even a short break every hour to stand up, walk around, or stretch can prevent stiffness and help you feel more energized.
- Simple Stretches for Desk Workers: Try backward shoulder rolls, chest and neck stretches to reduce tension and counterbalance all the time spent in forward-bent postures when working at a desk.
- Stretches for Physical Workers: Stretching can also be essential for those who do more physical work. Simple neck and trunk movements, hamstring stretches and arm stretches can help reduce muscle fatigue and soreness and prevent tightness in commonly used muscles.
Incorporating short stretches into your routine gives your muscles a chance to relax and reset, which can help prevent acute or repetitive strain injuries over the long term.
Recognizing When to Rest and Recover
It’s important to listen to your body. If you’re noticing early signs of discomfort—whether it’s a mild ache, stiffness, or fatigue—taking a short break to rest or stretch can make a big difference.
For those moments when you’re feeling a little sore after a long day, try these quick recovery tips:
- Warm Compress: Apply a warm compress to tense areas, like the neck or lower back. The warmth can help relax muscles and ease tension.
- Gentle Stretching: Take a few minutes to stretch gently, focusing on tight areas. Going for a walk and doing range of motion exercises can also help reduce feelings of stiffness and soreness.
If discomfort persists, it may be a sign that your body needs more support. A physiotherapist can help you understand the cause of your discomfort and guide you in making adjustments that work for your unique needs.
Stay Comfortable and Healthy at Work
Keeping your body healthy at work doesn’t have to be complicated. With simple posture adjustments, ergonomic tweaks, regular movement, and occasional rest, you can help prevent injuries and feel better throughout your workday.
If you’d like more personalized advice on staying comfortable at work and reducing your risk of injury, contact Beverly Physiotherapy. We’re here to help keep you feeling strong, confident and comfortable throughout your workday and beyond!
