Routine inactivity and repetitive motions can cause us pain, and as a result, we miss work and recreational activities that we care about. Pain is one of the leading reasons patients seek medical care. Whether it’s our backs, joints, organs, or other biomechanical aspects of our bodies we care about; proactive prevention is always a better approach than treating issues once they become a problem.

Inactivity: a Modern Contributor to Pain

Only relatively recently has sitting for half the day become a normal part of so many people’s lives. Sitting for 40 hours a week shortens our hip flexors and contributes to a number of back problems, even with expensive ergonomic chairs. When we use our mind and body too infrequently, we risk atrophy. Weak muscles are at higher risk of pain and injury (e.g. strained/pulled muscles) particularly when introduced to irregular or unfamiliar demands like helping a friend move or setting up a new garden. 

An office job can influence how much we sit throughout the workday. In fact, Hawaii’s 2023 RealAge Test data indicates sitting is the #1 health risk among worksite employees with 79% spending over half of their waking hours sitting. Then when we get home from work, our natural response is to rest, but our bodies are like alternators in a car - movement is necessary to recharge. Try a micro-break at work and do simple desk stretches. Print and post the flyer near your desk as a quick reminder to get up and stretch throughout the day. Watch this video with tips to increase stretching throughout the workday.

If work accounts for half our day and we want to sit less than half the day, dynamic work surfaces like sit-stand desks coupled with a fatigue mat and footrests or comfortable footwear are something to consider. Think about industries where employees stand during their whole shift – they typically have specially-designed footwear and mats like those pictured below (on left) to mitigate pain and risk of injury. The “Ergodriven Topo” is Wirecutter’s top pick below (pictured on right) for a standing desk mat as its footrests encourage users to move their feet around rather than remaining in a static posture.

   
Some manual sit-stand desks can be heavy and difficult to adjust, while electronic ones require an outlet and have motors that can fail. Exercise diligence when shopping around and consider no/low budget testing before buying.

Above left: workstation of a local worksite employee has their monitor and keyboard on different surfaces to suit their comfort. Above right: a standing desk with a small footprint.

Two monitors of differing heights offer this user the ability to switch between standing and sitting for different tasks. A person may prefer standing for virtual meetings and sitting to compose documents or vice versa. 

Consult OSHA’s computer workstation checklist and OSHA's Good Working Positions to evaluate your space’s ergonomics and prevent neck, shoulder, and back pain; eye strain, and even carpal tunnel syndrome, a common cause for hand surgery.

Pain Caused by Over-Activity and Repetitive Motions

Swinging a hammer, banging an espresso press for hours a day, and moving your computer mouse repetitively can lead to “tennis elbow,” a condition people may experience from overworked forearm tendons and muscles. In addition, typing on your computer for hours a day could lead to “carpal tunnel syndrome." These conditions may start off as a mild ache or pain that comes and goes, but without proper treatment or adjustments to your work environment, it could lead to chronic conditions. If you find yourself in a work environment that involves lots of repetitive motion, ask an occupational therapist to suggest ways to prevent or mitigate pain associated with that activity.

Learn more about carpal tunnel syndrome by attending the event featured below by Queens Medical Center. RSVP here. 

Blue Zones people not only live a long time, but their quality of life also surpasses the average American and they’re able to move and do the things they enjoy well into their senior years. Recognizing and choosing the healthy choice isn’t always easy for those with busy schedules; however, with simple adjustments throughout your workday and work environment, you can drastically improve your physical well-being and prevent work-related pain and injuries. This is the purpose of Blue Zones Project – to improve quality of life by making the healthy choice the easy choice. Small healthy changes add up over time and can add good quality years to your life!

Try one of the resources shared in this article to improve your well-being and minimize your risk of pain or injury at work. 

Join the Well-Being Movement!

Email our team to learn more about partnering with us to make healthy choices easier at your worksite, school, grocery store, restaurant, or faith-based organization.
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