Keep on moving
Too much time sitting still could be killing you
Prolonged sedentary periods within a cubicle or at a desk is shedding time off office workers’ lives.
Desk jobs are continuing to cause many lifestyle problems for many. The most common are back problems. Other known musculoskeletal disorders include carpal tunnel syndrome, as well as head, neck, shoulder and elbow pain.
“Multiple injuries to musculoskeletal areas can arise from prolonged repetitive static, awkward motions and poor body mechanics.” El Centro Regional Medical Center Director of Rehabilitation services Charito Imatong said.
It is important for people who work desk jobs to be aware of poor posture as it can help reduce the ongoing problem — and eventually eliminate it.
Avoiding repetitive or awkward motions can greatly reduce the strain on joints. These symptoms are self-diagnosable. By “listening” to their bodies and take small breaks from repetitive tasks, workers can reduce pain and what can further lead to strain, carpal tunnel and musculoskeletal disorders. Imatong recommended that for every one hour spent at a desk, office workers take a five-minute break to stand up and walk around.
Throughout a work shift, simple and easy exercises like neck stretches or shoulder rolls can help reduce pain within those regions. Some exercises to help reduce potential carpal tunnel include prayer stretch, wrist inversion, eversion, wrist flexion and wrist extensions. The easy task of taking frequent breaks from repetitive hand activities and spreading one’s fingers are also recommended to reduce risk of carpal tunnel.
Allowing the body to move more, whether at a desk or not, will improve blood flow throughout the body. The increase in blood flow “allows muscles and soft tissues to increase their range of motion, increase muscle tone and increase muscle strength,” Imatong said. Stretching also allows desk workers to reduce muscle strain and spasms, and it improves joint mobility.
Ergonomics is the science behind workspaces, it focuses on improving workstations for the employee rather than the employee adjusting to it. Improper ergonomics continue to harm the people who work desk jobs.
Poorly designed workstations can also make one prone to cardiovascular disease, a lowered metabolic rate, higher risk of injuries and obesity.
Lack of movement combined with poor diet has caused many desk job workers to experience significant weight gain to the point of obesity.