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Reducing injuries in
the office
Taking breaks and
ergonomically designing your workstation can decrease your chances of upper limb
disorders and back pain. What else can you do? As more people use computers and work at a desk, less physical activity is been
achieved. As prices and mortgages go up so do our working hours. Using your computer
can affect you health and well being, 50 % of computer users complain of
symptoms in the neck, shoulders, arms and hand not to mention back pain. Achieving optimal
posture and including a number of good quality breaks is known to reduce injury
risk. What about coping with high demands, during stressful situations many
forget about posture and breaks. Health benefits
associated with physical activity are starting to be well recognised, a recent
study found in Arthritis Care
& Research (link to study http://www.sportsinjuryclinic.net/research/index.php)
has shown physical activity to reduce the chances of developing rsi (repetitive
strain injury). The study also
suggests that being female, obese, smoking, experiencing work related stress and
aged 30-49yrs were all associated with the development of upper limb RSI. The
type of activity was not emphasized both upper body and lower body load
exercises proved to be effective. Ranging from gardening to rugby. By including physical
activity you are increasing muscle function and strengthening muscles, it allows
you to discontinue repetitive actions, and helps you cope more effectively with
high work demands by stimulating muscle relaxation, increasing self efficacy and
self esteem. The government recommends adults to do at least 30 minutes a
day of at least moderate intensity physical activity on 5 or more days of the
week, where ‘moderate intensity’ is equivalent to a brisk walk. Government
goals include encouraging employers to engage and motivate staff by giving
practical advice and examples of best practice. Examples include flexible
working practices, inputting cycle racks, showers, giving information on local
facilities and walking maps and simple changes like using the stairs instead of
the lift. Many studies have shown the positive effects of physical activity in reducing
neck and shoulder pain but not all. Most studies are only short term the biggest
problem is long term adherence to exercise, this is mainly due to lack of
pleasure, and motivation but may also include embarrassment, insufficient time
or feeling too tired.
How can you fit this into your working life?
You can Break down the 30 minutes into smaller 10 minute
increments Commute to work actively (walking, cycling, parking a little further away from
work)
Take up a sport, you have to be very motivated to keep
going to a gym, joining a sports club is much more fun, it’s a great way to
make new friends as well. If you have kids get them involved too.
If you book your self up with appointments why not book
yourself in your diary for a 30 minute slot of exercise Get a work sports team together like football (join a league)
Get a few friends together you are more likely to succeed
in a group than on your own Make it something you enjoy, try different things
And finally set goals make them fun, keep renewing them,
they should be specific and attainable but challenging i.e. charity events, 10k
run, I want to be able to cycle 10 miles etc. even keeping the house clean is a
form of exercise. So why not get active and stay active there’s no excuses |