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7 Tips for Avoiding Joint Pain at Work

In the case of joint pain caused by ergonomics, there are ways to take precautions. Here are some tips to avoid work-related joint pain.
By
UpdatedJuly 29, 2021
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Joint Pain in the Workplace. Image/Shutterstock

Chronic pain caused by arthritis affects nearly 15 million people in the United States. Stiffness, inflammation, and pain affect people’s mobility and their ability to perform daily tasks. Joint pain at the workplace may result in absenteeism, causing low productivity that may negatively impact business performance. In this article, you’ll find tips that will help you avoid joint pain while at work. Keep reading.

1. Use ergonomic devices

These are tools and equipment designed to improve productivity and efficiency while eliminating discomfort and fatigue, which is why companies should implement an office ergonomics safety policy. Using non-ergonomic equipment and poor monitor placement can lead to joint pain, creating an uncomfortable work environment. That’s why employees should be trained on office ergonomics to equip them with work posture knowledge, the right equipment to use, and how to use them to avoid discomfort and joint pain.

Companies should implement an office ergonomics safety policy to keep the workplace free from recognized serious hazards such as the risk of musculoskeletal disorders associated with ergonomics arrangement.

2. Maintain proper posture

Sitting for long hours with a poor posture tightens and compromises muscles, leading to lower back pain. To improve posture, set up your chair for lower back support, your work station close to you, and if your chair doesn’t have back support, improvise with a pillow.

3. Take breaks

Failure to take breaks may result in repetitive strain injury (RSI) due to the overuse of tendons and muscles in the upper body, such as repetitive activities, high-intensity duties for long periods without rest, and poor posture.

Vibrating equipment and cold weather also put you at risk of getting RSI but with more severe symptoms. Avoid sitting for too long, and take breaks to walk around the office to release any tension in your muscles.

4. Eat anti-inflammatory foods

A healthy diet reduces inflammation which helps keep arthritis symptoms at bay, improving joint health as a result. Anti-inflammatory foods include tomatoes, olive oil, green leafy vegetables like spinach, collard, and kales, nuts such as walnuts and almonds, fatty fish like tuna, salmon, mackerel, and sardines, and fruits such as cherries, oranges, blueberries, and strawberries.

5. Don’t lift heavy loads

Lifting heavy loads strains the body. You may not feel it at that moment, but the pain it brings, later on, is unbearable. Avoid manually lifting loads, as it causes lower back pain.

6. Stretch regularly

Set up intervals for when to stretch your body, every 30 minutes to an hour. You may stretch your body while seated or as you move around. That removes any stiffness accumulated in your joints. You may also extend your legs back and forth. All you need is a movement to ensure that no tension is built up.

7. Get a sit and stand desk

Getting a sit and stand desk allows you to alternate between working while seated and when standing seamlessly. Alternating positions is better than just sitting or standing for long hours. That ensures that your body doesn’t remain static in the same place. Also, whenever you’re sitting down, ensure that your chair supports and protects your back.

Endnote

Doing something you love all day while enduring joint pain creates discomfort in the work environment. Implementing the tips provided above will help you have a smooth ride at work all day, every day.

Author

Melissa Feldman writes about a range of lifestyle topics, including health, fitness, nutrition, and the intersection of them all. She has undergraduate degrees in both teaching and psychology. She spent almost 20 years writing and designing English as a Second Language educational materials, including several textbooks. She has presented the cumulative research of many health topics ranging from dietary supplements to joint pain relief products and topical pain reliever. She is skilled at writing compelling articles and producing academic, marketing and creative content. Melissa currently lives in Toronto, Canada and works as an independent research writer. She has more than a decade of experience reviewing and editing publications intended for both public and professional audiences. You can connect with her on.

 
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