The Physical Strain of Sedentary Office Work

I don’t work out, so when I complain of back pain, I usually get a nonverbal, eye-roll type of response. Yes, I’m considering throwing in the towel on my insistent laziness and picking one up at a local (sigh) gym – but not before I try to figure out if there is some other remedy to my unrelenting discomfort than the perpetual, guilt-endorsing cycle wrought by indoor exercise.

If you work in an office, you’re probably aware of the physical strain that deceptively minimal, repetitive movements of sitting at a desk can cause. Armed with the hypothesis that my cubicle dwelling could be the culprit to my back strain, I decided to do some research to find out if there is something I can do about my work habits to appease the unyielding ache.

According to this article, long-term deskbound work can lead to the following symptoms -- usually in one’s neck, shoulders, hands, wrists, arms and/or elbows:

• Tenderness or burning sensation.
• Shooting pains.
• Numbness or tingling.
• Painful or reduced grip.
• Swelling.
• Muscle spasms.

And these are just related to the physical acts associated with working on a computer. Throw in the occasional work-related stress and perpetual bad typing technique, and these seemingly insignificant pains can turn into serious medical conditions.

According to the article, there are a few things you can do to relieve and/or avoid any physical injury:

• Adjust your chair: Not just every morning, but also throughout the day. Your chair should support your back so it is relaxed when it is upright. It should also be close to your desk and high enough so your elbows are tucked in at your sides as you type.
• Adjust your posture: Don’t use your desk for support; use your chair. Keep your hands in alignment with your arms. And rest your wrists on your wrist-pad or desk only when not typing; when typing, keep your wrists aligned with your hands.
• Minimize your mouse use: Opt for keyboard shortcuts when you can.
• Adjust your computer monitor: The top of the screen shouldn’t be higher than your eyebrows. A commonly comfortable viewing distance is 20-24 inches, but that depends on whether you wear glasses, etc.
• Take breaks: If you can’t leave your desk, be sure to shift around or stretch at least once an hour. Plan your work so you allow yourself time for breathers.

And for some more ergonomic advice, read this article.

Phew. Looks like I don’t need to get that gym membership just yet.

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