Working in an office, warehouse or store requires some manual labor. You have to sit at the desk for hours at a time or lift heavy boxes all day. There are 5 injuries that occur often in the workplace and can be relieved using exercises.
Neck pain is common among office workers and people who remain in the same positions for long periods of time. The stillness causes the muscles to stiffen in the neck and upper back. Office-related neck pain is usually not serious and does not require medication or surgery.
Neck pain associated with poor posture and prolonged sitting can be managed with shrugging, arm-rowing, shoulder abduction, and self-massage. One exercise is to roll the head in circular motions. Another is to hold the neck in different positions for several minutes.
Back pain is caused by injury made to nerves or muscles in the back. Lower back pain is one of the most common health problems next to the cold. Most pain is chronic and could last for weeks or months on end.
Exercises to prevent back pain include stretches. Stand still, bend over and attempt to touch your toes. This strengthens the muscles in the back and prevents a future injury. While working at the desk, keep the spine straight as you sit and consider placing a cushion on the lower back. Balance balls are also a well-known way to manage desk job-related back pain.
Leg problems occur when the legs are crammed under the table. It's common for the leg to fall asleep and feel numb, making it difficult to walk. It's important to keep the leg straight to improve the circulation of blood in the area. Move the legs around regularly by leaving the desk and walking around the room.
Eye strain occurs from spending long hours reading or staring at a computer screen. Allow your eyes to rest after one or two hours of computer usage. Look away from the screen and keep your eyes closed for several minutes. Some workers take breaks for 10 or 30 minutes and do some other activity. If you’re in a time crunch, computer glasses are very effective at blocking blue light and reducing eye strain.
Wrist pain occurs in computer users who are constantly typing and keeping their wrists still for hours. To relieve the pain, move the wrists around. For several minutes, rotate the wrists in circles to relieve stiffness in the muscles.
Many workplace injuries are caused by poor body posture and movements. There are ways to lift boxes without pulling muscles, but you cannot always prevent an injury. Follow specific exercises to prevent these injuries from affecting you.