Exercises During Your Workday

If you are dealing with aches, pains, or stiffness from long hours of work—whether at home or in the office—you are not alone. Many people experience musculoskeletal issues from their work setups, posture, poor ergonomics and daily habits. The Bournemouth Chiropractors at Charminster Chiropractic Clinic can help you manage work-related pain, improve your comfort and make it easier for you to work without pain. 

Introduction

The COVID-19 pandemic changed how and where people work. Many workers had to switch from working in offices to working from home. This shift brought up some challenges, especially because most homes are not set up like offices. Many people do not have desks, chairs, or computer setups that are good for long hours of work. Studies show that a lot of remote workers now deal with more body aches, muscle pain, and other health problems because they sit for too long and often use uncomfortable workstations. 

To feel better and avoid these issues, it is important for people to know the differences between working at home and in an office. Setting up a workspace that is designed to support the body and prevent pain (ergonomics) can make an important difference. Doing simple things like changing or adjusting chairs, taking breaks, and using the right kind of desk can reduce strain and help people work more comfortably. 

Working From Home

The COVID-19 pandemic caused a huge change in how people work, with many people suddenly having to work from home to keep things running while staying safe. Working from home was more flexible and convenient in some ways, but it also created problems for people’s bodies. 

A study by Moretti et al. 2020, looked at people working from home during the pandemic and found that many did not have good setups for work. Instead of office desks and chairs, people were often using makeshift setups like kitchen tables, couches, or even beds. These setups were not meant for long hours, so people ended up sitting in uncomfortable positions that caused body aches, sore muscles, and even stress. Plus, working at home could also mean some people would find themselves less moving around, which made things even worse (1). 

Another study by Chim and Chen 2023, looked more closely at the link between working from home and body pain. The study pointed out that poor work setups at home, like bad chairs, awkward desk positions, and screens that are not at eye level, are a big reason why people end up with aches and pains (2). 

Many people working from home sit in chairs that do not give good support, work from couches or even beds, and spend hours looking down at screens. This forces their bodies into weird positions for long stretches, which is hard on muscles and joints to keep up with. Without the right support, people are more likely to develop neck pain, shoulder tension, and lower back pain. These bad setups increase the risk of ongoing pain and discomfort for those who work from home. 

Even though working from home can cause some problems for your body, it is still a popular choice because it is flexible and convenient. However, it is really important for people who work from home to understand how to set up their space in a way that is good for their body. This means adjusting things like your chair, desk, and screen to the right positions, and making sure you take regular breaks. Doing these things helps reduce the strain on your body from sitting too long and can prevent pain in the long run. 

Working at Workspace

In regular office setups, workers usually have desks, chairs, and equipment that are designed to be comfortable and help them stay productive. These workstations are built with ergonomics in mind, meaning they should be good for your body. However, even with these setups, many office workers still experience body aches and pains. This is often because they sit for long periods, do the same movements over and over, or deal with stress, which can all lead to discomfort.

Office workspaces are designed to help reduce strain on your body by having the right chairs, desks, and equipment. But even with the best setup, sitting still for long periods can still cause stiffness and pain. Office workers often feel pressure to keep working quickly and meet deadlines, so they might forget to sit properly or take breaks. This, along with the fast-paced nature of the job, can lead to problems like lower back pain, wrist pain, and stiff necks.

A study by Salik, Ozden and Alptekin 2022, looked at office workers dealing with body pain. It found that even when people have good ergonomic setups, they still feel discomfort because of things like stress from work, poor posture, and not taking enough breaks to move around. The study highlights how important it is for workers to take regular breaks, stretch, regular exercise and manage stress in order to keep their bodies healthy and avoid pain (3). 

Common Symptoms

Whether working from home or in an office, certain musculoskeletal symptoms are often reported by sedentary workers. 

Neck Pain and Stiffness

Neck pain is common for people who spend a lot of time on computers. It usually happens when you are looking at the screen for too long or your neck is in a bad position, like when your head is tilted forward or the screen is not at eye level. This can make the muscles in your neck work harder than they should, causing pain and tension. 

Lower Back Pain

Lower back pain is common for people who sit for long periods, especially if their chair does not give enough support to their lower back. If you are sitting in a poor posture or without the right support, it can put pressure on your spine and strain the muscles in your lower back, causing pain.

Shoulder and Arm Pain

Typing for long hours, using a mouse, or keeping your arms in the same position for too long can cause strain on your shoulders. Doing these repetitive movements over and over puts stress on the muscles and tendons in your upper body, which can lead to shoulder pain, tendonitis, and other discomforts. 

Wrist and Hand Pain

Using the keyboard and mouse a lot without the right wrist support can lead to carpal tunnel syndrome and other injuries in your wrists and hands. These are called repetitive strain injuries (RSIs) and happen when you do the same movements over and over without taking breaks or using ergonomic tools to protect your hands and wrists. 

Headaches and Eye Strain

Looking at a screen for too long without taking breaks can cause something called digital eye strain. This can lead to headaches and discomfort around your eyes, especially if the lighting is not right. Knowing about these problems is the first step in making changes to your workspace, like adjusting your posture, taking breaks, and improving your setup to feel better and reduce discomfort.

How to Position Your Body at Work

Sitting or standing with the right body position at work, no matter where you are, is really important to avoid muscle and joint pain. Ergonomics is all about setting up your space and your posture in a way that keeps your body in a natural position, which helps reduce strain and discomfort. 

Chair and Posture

Make sure you sit in a chair that supports your lower back and lets your feet rest flat on the ground or on a footrest. Your knees should be below your hips, and your lower back should feel comfortable and supported. Try not to slouch or lean forward because that puts extra strain on your lower back and neck. 

Screen Height and Position

Place your computer screen at eye level, about 20 to 30 inches away from your face. The top of the screen should be even with or just below your eyes so you can look at it without straining your neck in a forward tilted position. This way, you can keep your neck relaxed and avoid discomfort.

Keyboard and Mouse

Set your keyboard and mouse at a height where your elbows stay close to your body and bend at about a 90-degree angle. Do not stretch too far to reach the mouse, and if you need extra comfort, use something soft to cushion underneath the wrists to support them. This can help avoid strain or extra pressure on the carpal tunnel. 

Feet and Lower Body

Keep your feet flat on the floor, or use a footrest if necessary, to keep a stable position. Avoid crossing legs or putting unnecessary pressure on one side, as this can create imbalances and strain on the lower body (read more about this here). 

Lighting

Good lighting helps reduce eye strain and makes it easier to focus. Try to use natural light if you can, or set up a desk lamp to light your work without causing glare on your screen. 

Movements by the Desk

Besides having a good setup at your desk, it is really important to move around regularly to avoid the problems that come from sitting too long. Doing small movements and stretches can help prevent stiff muscles and keep your blood flowing for your muscles and brain. Here are some easy desk exercises you can add to your daily routine to feel better while working.  

Different Types of Neck Stretches

• Hunch your shoulders up and down, holding for 5 seconds at the extreme of each.
• Drop your head down towards your chest and then turn your nose towards one armpit and hold the position for a few seconds. Then repeat to the other side.
• Put one hand on the opposite shoulder holding that shoulder down and drop your neck to the side and the ear to the opposite shoulder – not so much that it hurts – just to feel a pull then repeat on the other side.
• Raise one arm out to your side then bend at the elbow so your forearm is pointing to the ceiling. Gently rotate your forearm forwards and backwards so that you feel the front and back of your shoulder gently stretch.
• Clasp your hands behind your back – holding arms straight and down and stretch your shoulders backwards to open up your chest.
• Stretch out one arm in front of you with your palm towards the floor. With the other hand gently pull the hand down to stretch the back of your hand and wrist. 

Shoulder Rolls

Rotate your shoulders forwards and backwards, twenty repetitions each way. Rolling your shoulders forward and backward can release tension in the upper body, prevent stiffness, and reduce the risk of upper back pain. 

Gentle Low Back Stretches

1. Sit on the edge of a chair. Lift one of your knees to your chest whilst keeping the other leg straight with your foot raised up and toes pointing towards you. Keep pulling each knee towards your chest for 10 repetitions and swap legs. 
2. Kneel on all fours and raise and lower your back. 

Breathing Exercise

Feeling stressed up? Remember, breathing changes when you are in front of the computer with a deep focus within the working hours. Therefore, deep breathing is needed for the brain to get enough oxygen and for your body to get into a calm state. Breath deeply in through your nose for a count of 8. Then out through your mouth for 8 seconds. Repeat 10 times. Alternatively, you can also step outside and get fresh air at the same time. 

Wrist Stretches

Straighten one arm in front of you with your palm facing up, gently pulling your fingers downwards with the other hand. This helps to lower wrist strain caused by keyboard and mouse usage. 

Leg and Ankle Circles

For the leg, stand and hold onto something. Bend one knee and hold onto the foot on that leg with the other hand so that you feel a stretch in the front of your thigh. 

For the ankle, while seated, straighten one leg and rotate the ankle in circular motions. This promotes circulation in the lower body and helps prevent stiffness. 

Standing and Walking Breaks

Every 30-60 minutes, stand up and take a brief walk around your space. This not only gives muscles a break from static positions but also improves circulation and can refresh mental focus. Climbing some stairs or going for a walk could also be beneficial.

Chiropractic Treatment

Chiropractic care can be helpful for treating pain and discomfort caused by sitting at a desk for too long. A study by Salik, Ozden and Alptekin 2022, found that chiropractic treatments helped office workers feel better by reducing pain and improving their quality of life. Chiropractors use special adjustments to help ease pain, improve movement, and fix the alignment of your spine. In office workers, it is more likely that they can get stiff from poor, static posture and sitting for long periods of time (3). 

Chiropractors work on fixing the alignment of your spine and improving its function and movement. It can help you by relieving pressure around areas that hurt. Chiropractic treatment usually includes hands-on adjustments and exercises to help improve your posture and stop the pain from coming back. We also offer you tips on how to set up your workspace in a way that is better for your body. In return, it can help reduce strain and help you feel more comfortable. 

If you are an office worker or someone who works from home and you have been dealing with constant pain, chiropractic treatment can be a helpful way to relieve that discomfort without needing surgery. 

Take-Home Message

Today’s work setups, whether at home or in an office, make it more important to look after your  joints and muscles. Sitting for long hours and not having a comfortable workspace can cause a lot of physical problems. Studies by Moretti et al. 2020 and Chim and Chen 2023, show how important it is to have good ergonomic setups, which means arranging your desk, chair, and computer in ways that are better for your body. Regularly moving around and doing stretches can also help prevent common issues like neck, back, shoulder, and wrist pain. Making these adjustments can help you feel better and work more comfortably (1, 2). 

Chiropractic care is another helpful option for people dealing with ongoing aches and pains. A study by Salik, Ozden and Alptekin 2022 found that chiropractic treatments made a big difference for office workers, improving their quality of life and helping them feel better. This shows how combining different solutions, like good workspace setups and chiropractic care, can really help manage muscle and joint issues (3).

With more people working from home or doing a mix of home and office work, it is very important to set up your workspace in a way that is good for your body. This means knowing about and using ergonomic principles (like setting your chair, desk, and screen at the right height), taking regular breaks to move around, and getting help from a professional if you are in pain. Taking care of your muscles and joints can help you work more comfortably and avoid long-term issues, making work easier, healthier, and more enjoyable.

References

1. Moretti A., Menna F., Aulicino M., Paoletta M., Liguori S., Lolascon G. (2020). Characterization of Home Working Population during COVID-19 Emergency: A Cross-Sectional Analysis. International Journal of Environmental Research and Public Health [online]. 17(17), 6284. Available at: https://pubmed.ncbi.nlm.nih.gov/32872321/ [Accessed 06.11.2024].
2. Chim J.M.Y., Chen T.L. (2023). Prediction of Work from Home and Musculoskeletal Discomfort: An Investigation of Ergonomic Factors in Work Arrangements and Home Workstation Setups Using the COVID-19 Experience. International Journal of Environmental Research and Public Health [online]. 20(4), 3050. Available at: https://pubmed.ncbi.nlm.nih.gov/36833747/ [Accessed 06.11.2024].
3. Salik E., Ozden A.V., Alptekin H.K. (2022). Chiropractic Care and Quality of Life Among Office Workers With Nonspecific Pain: A Cross-Sectional Study. Journal of Chiropractic Medicine [online]. 21(3), pp. 157-167. Available at: https://pubmed.ncbi.nlm.nih.gov/36118107/ [Accessed 06.11.2024].