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The human body is meant to be mobile, and lack of physical activity — not just exercises but even small movements to activate muscles in the kinetic chain — could have both short and long-term implications. The modern-day lifestyle, revolving around long commutes and more extended hours immobile at the work desk, could wreak havoc on multiple fronts, leading to work related pain, among other health issues.
“A prolonged desk job in front of a monitor could lead to work related backaches, neck pain, eye pain and headaches, with the major reasons being lack of proper posture and strain of sitting for prolonged periods,” says Harsha Vardhan, consultant orthopedic surgeon at Hosmat Hospital, Bengaluru.
Types of work related pain and how to avoid them
Many types of pain can occur while working at the desk. Being hunched on the desk and immobile or physically inactive throughout the day can make you vulnerable to one or more types of work-related pain mentioned below.
Eye strain:
Eye strain develops due to continuous staring at the screen and can lead to headaches or migraines.
Tips: Following the 20-20-20 rule will help reduce or avoid eye strain. After every 20 minutes, look away from the screen to objects about 20 ft away for 20 seconds. Soothing sights can make you feel more refreshed as well.
“When there is a constant angle of sight, your eyes get adapted to it, but this technique will accustom the eye to looking at different angles, hence reducing the strain,” says Pooja Mehta, sports and musculoskeletal physiotherapist, Physio Hub, Mumbai.
Neck pain:
Constant staring at a screen and keeping the neck at unnatural angles can lead to conditions such as tech neck. While working on the laptop, one tends to bend the head down, creating pressure on the neck muscles. Neck pain also develops due to sitting in one posture for too long. It could lead to radiculopathy, where the pain and numbness shoot down to the hands, chest and back of the neck.
Tips: Using ergonomic aids such as laptop stands to bring the screen to eye level reduces the strain on the neck. Performing neck stretches and exercises at regular intervals while at work will also help in preventing neck pain.
Back pain:
Incorrect sitting positions and prolonged sitting can lead to back pain and disc bulges at L3, L4 and L5 of the vertebra (spine). “If a person is sitting for long periods, it will affect their spine. Prolonged sitting builds pressure on the disc, and the disc, in turn, reacts to that pressure, leading to bulges,” adds Mehta. “So, it’s best to get up every 20 minutes as it creates breathing space for the disc; if not, it will radiate the pain to other parts.”
Tips: Follow proper ergonomics, including sitting on a chair with optimal height and back support and maintaining correct posture. Regular upper and lower back stretches are a must, along with strengthening exercises for the core and back as a part of the workout routine.
Shoulder pain:
Trapezitis, inflammation caused in the trapezius muscles of the upper back and shoulders, is a common hazard. It can aggravate and lead to pain and spasms in the neck.
Tips: Stand or sit in a correct posture while working and follow proper ergonomics. Do shoulder stretches that focus to relieve the pain and do not overuse shoulder muscles.
Wrist pain:
Typing on a laptop keeps the wrists in an unnatural position. The strain could lead to conditions like carpal tunnel syndrome and De Quervain’s tenosynovitis (inflammation of tendons in the wrists and thumbs).
Tips: Take regular breaks while working and do basic stretches and activation of the wrists, such as rotations. Place the keyboard at an angle that reduces strain on the wrist.
Forearm pain and Tennis elbow:
When working on the computer, the repetitive actions involved, such as typing on a keyboard or moving the mouse, and the angle in which your arms are placed, can cause muscle and tendon pain in the elbow. It can also cause soreness in the forearms.
Tips: Take regular breaks. Rest the elbows and arms. Perform stretches, including specific ones for the forearms.
Calf strain:
Pain in the calves is common among those who have desk jobs. It could be because of tight/uncomfortable shoes, high heels or tight bottoms. Sitting continuously for two to three hours builds pressure in the calf, leading to strain, and that pressure radiates to the back, too.
Tips: Stand and move about a little, activating the lower limbs every 20 minutes. Incorporate leg stretches into your office routine.
Ways to mitigate work related pain
To overcome or prevent work related pain, your office desk ergonomics need to improve. Staying physically active, taking regular breaks (ideally non-smoking breaks) and maintaining correct posture while working are other means to keep the aches away.
“Offices can organise Tai Chi and yoga classes or set an alarm for their employees, reminding them to stretch at their desks,” says Mehta.
Work related pain, severity notwithstanding, should not be ignored as it leads to chronic conditions. If the pain progresses to numbness and tingling sensations, it is a sign that the person’s condition has worsened.
“If there are recurrent episodes of pain, analyse the pain pattern and consult a doctor or physiotherapist,” adds Mehta.
Takeaways
- Prolonged sitting at the workplace can lead to several types of work related pain, such as eye strain, neck pain or trapezitis.
- Constant working at a desk and not moving enough can have both long-term and short-term health implications.
- Taking small, regular breaks at work, stretching, and staying physically active help mitigate or keep the pain away.
