We spend a large part of our lives working or in our offices. Yes, some of us have moved on to a hybrid model, but the work hours have not reduced, in fact, the number of hours one spends working has increased.
This has several consequences, some of which may lead to real physical pain. Here are some changes you can incorporate in your daily routine to reduce the risk of or manage the body pain caused by long work hours.
Get that posture right
While growing up our parents always pointed out the importance of sitting straight in the right position. Some of us heard them, some didn’t care. A lot of people spend an entire workday in a relatively static position, so it’s important that our bodies are positioned correctly. Correct posture can help in improving muscle strength and improve our energy levels. This can eventually help in reducing the risk of injury or pain.
Take frequent breaks
Take small breaks every 30 minutes during office hours. Use this time to walk or stretch your body. You may also do some basic chair yoga that can help stretch your body and muscles. Focus on your movement, your breathing, and how your body is reacting to the exercise, this is a kind of moving meditation that helps you relax, reduces stress, improves mental clarity and mitigates risks related to physical pain.
Shift between sitting and standing desks. Standing and working have several benefits, research shows that it may lower your risk of weight gain & pain associated with the same. Using a standing desk may lower blood sugar levels too. Back pain is one of the most common complaints of office workers who sit all day. Standing desks may reduce the risk of back pain.
Walk that extra step to talk to your colleagues. Walk around while you’re on a mobile call. Take a conscious decision to neither sit nor stand for long hours at work.
Stress is the biggest joy killer
Stress causes our muscles to tense or spasm, which increases pain. Cortisol levels rise when we are under stress which can cause inflammation and pain over time.
Take medical help if you feel the need. Always consult your doctor in case of chronic pain or pain that persists over a period of time.
Also Read: Mobile Phones: a Real Pain in Your Neck!