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You may be able to avoid some of the health problems associated with seated work, such as neck and back pain and sore wrists and shoulders, by using proper office ergonomics. Chair height, equipment spacing and desk posture all make a difference.
Proper office ergonomics, including correct chair height, adequate equipment spacing and good desk posture, can help you and your joints stay comfortable when working. With so many people working from home because of COVID-19, it's important to have proper ergonomics in the workspace.
You can stretch while you're seated at your desk or standing in your workspace. You might even be able to stretch while you're participating in a conference call or other workplace activities. You don't need special equipment to stretch, and you won't break a sweat — yet the results can be powerful.
To prevent or reduce stiffness and pain, try these stretches. For the first stretch, place one hand on a chair or desk for stability. Grab one of your ankles and bring it up toward your buttock. You'll feel tension in the front of your thigh.
A big part of staying healthy at work is safety. That includes preventing back pain and injuries. If your job involves lifting, learn how to lift safely. If your job involves a lot of sitting, take time to move and stretch throughout your workday. Adjust your chair to give you good support.
To prevent or reduce stiffness and pain, try simple neck stretches throughout the day. For the first stretch, lower your chin to your chest while keeping your shoulders nice and straight. Hold the stretch for 15 to 30 seconds. You'll feel tension in the back of your neck.
Before stretching, warm up with 5 to 10 minutes of light activity. It's usually best to stretch after a workout. Keep stretches gentle and slow. Don't bounce. Breathe through your stretches. If you feel pain, you've stretched too far. Stretch until you feel a slight pull. Then hold the stretch for about 30 seconds.
Workplace factors. Working with vibrating tools or on an assembly line that requires repeated movements that flex the wrist may create pressure on the median nerve. Such work also may worsen existing nerve damage.
Find out about adult health, including physical and mental health, relationships, and workplace issues.
ROCHESTER, Minn. — A recent Mayo Clinic study suggests that active workstations incorporating a walking pad, bike, stepper and/or standing desk are successful strategies for reducing sedentary time and improving mental cognition at work without reducing job performance.