Rose Training talks keeping your muscles and joints active at work

In honour of Safe Work Month, we are bringing you some WHS advice on a whole range of topics. This week we are talking about reducing injury and pain while sitting in an office environment. Many of us have experienced a 9-5 job in an office, often seated in front of a computer. Maybe you are even reading this whilst seated at a desk at this very moment! You may think that, of all work environments, being at a desk in an office is probably the safest. But, it’s important to understand that long hours seated in one position, looking at a brightly lit computer screen can take its toll on your body. We’ve all felt the back pain, sore/stiff neck and dry eyes from being at a desk too long, but there are ways you can reduce the long term impact of these occurrences. Serge Rossignol, WHS trainer, investigates.

Have you moved around today? How long have you been seated at your desk?

These are two very important questions to ask yourself if you work at a desk or computer workstation for long periods during the day.

Workplace Health and Safety Queensland says there are many benefits to movement include the following:

– Reducing the risk of musculoskeletal pain, discomfort and injury, particularly of the lower back and neck

– Lowering the risk of developing coronary heart disease

– Lowering the risk of developing diabetes

– Reducing eye strain or fatigue as your eyes have a chance to focus over different distances.

– Movement is also better for the circulatory system and digestive tract.

What can you do help reduce the risk of injury and pain at work?

– Try and mix up your work tasks in a way that alternates between sitting, standing, and walking. Make sure you change up what muscles you use too; it’s important not to strain one muscle (i.e your back) while not using another muscle group (i.e your legs)

– Put things deliberately out of reach so you have to walk to them – be that your bin, phone, or printer.

– Using a headset when taking calls means you can walk around the office and complete other tasks

– During your lunch break, see if you can leave the office and take a short 5-10 minute walk

– Try and use the stairs when you can, rather than the lift!

– Yoga stretches (if there is a spare unused room or space at your office) are great for taking out the knots in your back. If you don’t have the space to do some simple yoga, try office stretches, which can be done right at your desk! They have proven to be successful in helping to reduce muscular soreness from prolonged sitting.

Try some of these and have a great moving week! If you want to know more about WHS, or our courses, please call us on 3038 3048! We would love to hear from you. Also, why not ‘like’ us on Facebook and keep updated on all the latest WHS-related news?