How To Avoid Orthopedic Pain At Work

From ergonomic keyboards to standing desks, the market is brimming with all kinds of products that promise a healthier lifestyle and more natural posture. While many of these gadgets are helpful, they may not be necessary. A few simple adjustments to your workspace can go a long way in preventing backaches, carpal tunnel syndrome and many other pitfalls of improper body mechanics.

According to the U.S. Bureau of Labor Statistics, the average worker spends more than 43% of their workdays seated. Inactivity can lead to arthritis, osteoporosis, diabetes, weight gain, and weakened muscles or joints, especially in the knees, lower back and hips. And a sedentary lifestyle doesn't just impact our bodies.

According to JAMA, the average U.S. adult spends at least 6.5 hours per day seated, and since people say "sitting is the new smoking," more people want to do something about it. That's why a growing number of health-conscious employees are ditching their chairs for standing desks. One theory is that the human body wasn't designed to sit for long periods. However, other research has linked extended periods of standing with back pain, varicose veins, heel spurs and damage to the lower joints. So, which is better — sitting or standing?

The best advice is to do everything in moderation. The American Academy of Orthopaedic Surgeons recommends standing up whenever you start to feel tired. In fact, standing can shed 88 calories per hour, but you can start with 30-minutes at a time. If you don't have a standing desk, take a quick walk around the office every 30 to 60 minutes.

If you use a standing desk, take regular sitting breaks. It may help to schedule hourly reminders to switch up your position. When setting up your workspace, it's helpful to remember the 90-degree rule. That is, your knees, hips and elbows should all be positioned at right angles. Your monitor should always be at eye level.

A 2021 study published in Frontiers in Psychiatry found physical activity had decreased while screen time and sedentary behaviors increased during COVID lockdowns. While that was the only way for some people to communicate or work, the participants in the study reported more time sitting and looking at technology adversely affected their mental health—especially over time. So, do what you can at work to keep your mind and body healthy.

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