Every job has its share of after-work pains, including daily 9 to 5s behind a desk (plus overtime for some).
“Sitting is the new smoking,” quips Ma. Elena Lourdes R. Tan of Makati Medical Center’s Department of Physical Medicine and Rehabilitation. “That means the lack of activity increases your risk of developing heart disease, diabetes and certain cancers – conditions associated with regular tobacco use.”
Beyond those conditions, another risk that could occur from being hunched over a desk is musculoskeletal pain, with Dr. Tan pointing out common issue among office workers is lower back pain.
Because people have curved postures when they’re seated, pain is also felt in the shoulders and neck.
Dr. Tan describes it as “tech neck” or “text neck” as it’s common among those who frequently use gadgets, “It’s stress caused from keeping your shoulders and head slumped forward and your chin practically touching your chest.”
The hands and wrists may also feel pain or weakness, especially when using a computer, and the doctor says that it is likely carpal tunnel syndrome.
“The carpal tunnel is a space in your wrist bone that serves as a passageway for tendons, ligaments, and nerves to reach your hand,” Dr. Tan explained. “When the median nerve in your carpal tunnel is irritated or damaged due to repetitive motions, it sends pain to your hand, wrist, and fingers.”
Speaking of computer use, hours of looking at a screen can affect one’s eyes leading to blurred vision, dryness, and headaches.
As such, Dr. Tan listed down a number of tips to avoid the risks of office-related pains and to work more comfortably.
Sitting right
Dr. Tan advises using a chair that supports the spine, and its height can be adjusted.
“Feet are flat on the floor, knees at the same level as the hips, and head straight, not bent forward,” she reminded.
The doctor added ensure one is at arm’s length from the computer, the wrists are straight and the hands level with the elbows.
Breaks
A five-minute break, not long ones, every 30 minutes can relax and recharge the body and brain, as well as give the eyes a rest.
How one spends their break varies – go for a walk, meditate, stretch, listen to music, read, eat, or chat with an officemate.
Ergonomic products
Standing desks are in these days because, as Dr. Tan points out, one isn’t hunched over when using one so the posture is more aligned.
“Still, you might have to take walking and sitting breaks with this type of desk, as standing for too long can be tough on your joints and the soles of your feet,” she added.
Other ergonomic products could be footrests or laptop risers, all of them designed to make the work environment more comfortable.
Exercise
Dr. Tan said exercise improves posture by strengthening the muscles that support the back, shoulders, and core.
Excercising also releases mood-enhancing endorphins that lift the spirit to relax oneself after a long day.
The doctor advises simple stretches like neck shoulder rolls, chest stretches, and torso twists, as well as quick exercises such as squats and triceps dip using a chair, seated movements like calf raises and knee to chest, and wall push-ups and sits.