Working in an office can bring on a variety of aches and pains. But simply buying the latest — and most expensive — in ergonomic office furniture may not be enough to get rid of those nagging pains.
To make a workplace healthy, says Jane Sleeth, a physiotherapist and senior ergonomic consultant with Optimal Performance Consultants Inc. in Toronto, requires a combination of proper workplace behavior and the right equipment.
Here are four common office-related ailments and tips on how to avoid them:
> A pain in the back
Lower back pain is a common complaint among office dwellers, Sleeth says. But it may not be your posture that’s the problem. Simply sitting all day can be the cause of cause back pain.
Instead spending all of your time in your chair, she says, think about tasks you can do standing up. That might include talking on the phone, reviewing documents or an impromptu meeting with a team member.
When you do have to sit, make sure your chair is adjusted correctly. Find out the chair’s manufacturer, Sleeth says, by looking at the label on the bottom of the chair. Then visit the company’s website to find instructions — or even a video — on how to adjust the chair to suit your body type.
> A pain in the right shoulder
Many people who work in offices experience pain in their right shoulders, Sleeth says, which can extend to their necks or arms. Symptoms can includes aches, numbness or a tingling sensation.
The computer mouse is the usual culprit when it comes to pain in the right shoulder. Moving a mouse around is a “fine motor skill” (coordinated, small-muscle movements), Sleeth says, but your shoulder and elbow, which are “gross motor units,” are actually doing all the work. The gross motor units are best suited for performing bigger tasks.
If you suffer from shoulder pain as a result of using your mouse, try alternatives such as a track ball, or a laptop that uses a track pad. Those devices require more precise movements using the fingers and require less use of the shoulders and elbows.
> Deep-vein thrombosis
A lesser-known ailment, deep-vein thrombosis, Sleeth says, is affecting more and more people.
The condition, typically associated with long flights, can also be found in people who are constantly sedentary. In those who suffer from deep-vein thrombosis, the veins at the backs of legs compress because of constant pressure against a chair. That pressure can lead to a risk of blood clots forming in the legs.
To prevent deep-vein thrombosis, Sleeth says, take a look at your chair. You should be able to fit two to three fingers between the edge of the seat and the backs of your knees, she says.
> Tendonitis
As more people text instead of making telephone calls, Sleeth says, tendonitis is becoming a greater risk.
Part of the problem stems from people buying poorly designed devices, Sleeth says, which have keys or touchscreens that are too small for their fingers. These defects can lead to more typing errors, which means more time spent texting and an increased risk of injury.
To lower the risk of tendonitis, Sleeth recommends buying mobile devices with larger screens and keys, and devices with touchscreens that allow you to adjust the size of the keyboard.