How to manage workplace aches
Workplace 'pains' are hugely common, and sadly probably reflect modern working life – many of us spending hours of each day sitting at a desk, using a keyboard or answering phones.
Icame back after a wonderful long, sunny, summer break feeling refreshed and capable of taking on anything that the world chose to throw at me. I also felt much more energised, and somehow even the longer days at work didn’t seem too bad – it didn’t strike me until this week that this sense of wellbeing came from not only spending important, precious time with the ones I love and switching my brain off from the stressors that inevitably come with any job, but also from the absence of any pain.
I have a terrible back – in fact, it is probably in worse shape than most octogenarians out there. Despite being pretty good with my exercises, I have come to the conclusion that my back is never going to be in great shape, and I’m thankful that I can still do most of the things I love. However, it does mean that I live with a degree of discomfort most days – and some days are much worse than others.
Working at a computer, consulting with patients most of the day, certainly doesn’t help and in fact is possibly one of the underlying causes – I suspect if I had a job that involved more movement and less sitting I wouldn’t have quite the same issues I do. But the reality is that in the few short weeks I have been back at work since the break, sitting at a desk, my pain has returned.
I am absolutely not alone in this – there will be thousands of people out there who will sympathise with me, I’m sure. There will also be thousands more for whom back pain isn’t the issue, but other sorts of work-related symptoms are: this might include aches and pains in other parts of the body, commonly upper limbs, shoulders, neck and head for desk-bound workers.
These symptoms are sometimes clumped together and called ‘‘gradual process injury’’ (GPI), previously known as occupational overuse or OOS. They arise as a result of placing our bodies under abnormal stresses and strains repeatedly, over a period of time – this is why they so commonly occur at work, and what differentiates them from a distinct injury.
Workplace ‘‘pains’’ are hugely common, and sadly probably reflect modern working life – many of us spending hours of each day sitting at a desk, using a keyboard or answering phones, whereas decades ago our working weeks would have been far more varied and mobile. For many people these symptoms may not seem severe enough to complain about, or to discuss with their doctor – but they do impact on quality of life, especially during the working day, and if not managed appropriately will often get worse and lead to chronic or ongoing problems.
So here are some basic things you can do to try to alleviate your aches and pains, and make your workplace a better environment for everyone:
❚ Recognise your symptoms – if you find that at weekends or when you are on holiday your back pain or neck ache miraculously goes away, then take note. This probably means it is work-related, and you need to look at how to avoid making it worse.
❚ Check your posture – for me, slouching or sitting twisted round to face a patient are definite triggers for my back. Try to sit upright, with your shoulders back, and with both feet on the floor, knees at right angles. Get a lumbar support for your chair if you don’t already have one as it will prevent slouching in your lower back.
❚ Ensure your arms and wrists are well supported – if not, by the end of the day your neck and shoulders will be exhausted and sore.
❚ Use a hands-free phone where possible.
❚ Move your chair close to your desk – this will avoid you leaning in. On your desk, your monitor should be at least an arms length away from you – this will help avoid eye strain.
❚ Take regular breaks and move around whenever possible. Staying in one position for too long isn’t good for any of us – whether that is standing or sitting. The jury is out on standing vs sitting desks, but for me a variety of postures is the best option. If you can divide your work time into periods where you sit, others where you stand, and then walk around as much as possible in between, you will feel better for it.
❚ Ensure your work furniture and equipment is adjustable – one size doesn’t fit all, and just because something states it is ‘‘ergonomic’’ doesn’t mean it will be good for everyone. If you don’t know how to adjust your chair, or think the computer setup is causing your issues, please talk to your boss and request an assessment by an occupational health specialist. The best designed equipment in the world is no good if you don’t know how to make it work for you!
❚ Vary the tasks you do at work if possible – repetitive movements over prolonged time periods will often lead to pain, tingling, aching, weakness and fatigue of the muscles and tendons involved. If you can vary your tasks, perhaps by switching with a colleague, or spreading them out over the day, you reduce your risk of getting pain.
❚ Out of work, stay as fit, healthy and active as you can. Optimising your physical health will reduce your risk of work-related issues.
❚ Lastly, speak up – if you are having problems, talk to your employers about it. They have a responsibility, as do you, to ensure that your work place isn’t causing damage to your health or wellbeing. There are plenty of specialist agencies out there who can help them create the right environment for you and your colleagues, and ensure that work is a place where you are safe, productive and pain-free. ❚ Dr Cathy Stephenson is a GP and mother of three.