pain free
Health and fitness

How To Have Pain Free Working Hours In Office?

Many office workers have experienced the pain of repetitive strain injury. If you work on a computer for eight hours a day, there’s a good chance that you will have developed a sore back, shoulders, The biggest culprit is usually poor ergonomics. If you sit still in an improper position for hours on end every day, sooner or later you will feel the pain.

Work Pain Free-

1. Prevention is better than cure

prevention from pain

The best way to avoid pain while working is to prevent it from happening in the first place. The best starting point is to optimize the ergonomics of your workspace. But there’s more to the solution than just ergonomics. If you have already suffered the consequences of a bad workspace, you can’t exactly take an indefinite period of time off work to recover. You will have to mend on the go by doing remedial exercises, as well as changing your work habits.

2. Working without pain

sit better

Let’s start at the most obvious place, your workspace. In order to prevent injury, or keep your existing injuries from reoccurring, you need to improve the ergonomics of your workspace. You also need to move around a bit, and not sit in the same position too long. Let’s look at some of the things that can ease or prevent your pain.

  • Raise your monitor:

Computer work can be a pain in the neck. Literally. That happens when your monitor is too low, and you have to tilt your head down. You can improve this quite easily by putting your monitor on some books. The top of the monitor should be about eye height. You should also have the monitor far enough away, around 20 to 40 inches.

  • Sit better:

Back and shoulder pain is common if you don’t sit well. The simple solution, then, is to sit better. But how? Some people reckon you should sit on a ball and engage your core muscles. Others reckon you should work standing instead. Neither option is great for most people, though. And research into both have indicated that neither is effective for improving posture. At most, they induce fatigue, which gets you to take more frequent breaks, which is good. But we’ll get to that later.

You need an office chair that is height adjustable. It should also offer lumbar support, and allow you to tilt the seat. If you are too short to keep your feet planted on the floor, you need to use a footrest.

  • Use wrist rests:

Wrist rests in front of your keyboard and mouse can help you prevent carpal tunnel syndrome. This is especially useful if you type a lot.

  • Get an ergonomic mouse:

An ergonomic mouse will make frequent pointing and be clicking less fatiguing (check out this link to find the best ergonomic mouse for you: ). Your electronic rodent should fit snugly in your palm and allow you access to the buttons without contorting your hand into unnatural shapes.

3. Get up and move:

get up and move

The best way to prevent fatigue and pain is to take a break before discomfort sets in. You can set a timer for every 50 minutes or so, and then get up and move. You can also do some stretching to alleviate muscle tension.