Prolonged or static postures lead to stagnancy, physical and mental exertion. These type of exertion leads to increased loads or forces on the tendons and muscles, which contribute to fatigue and stress. Many workers, particularly those in office workplaces, spend a lot of time either sitting or standing for too long hours. An internal study by Toronto researchers concluded that the amount of time a person sits during the day is associated with a higher risk of heart disease, diabetes, cancer and death. Also standing for too long at work may not be any better for workers. Not moving, hampers the flow of blood which is vital to bring nutrients to the muscles and to transport the waste products of muscle metabolism. The longer and more frequent, stagnancy gives rise to greater risk of injury due to overuse of muscles, joints and other tissues.

Working in office (mainly air-conditioned) generally brings the notion that people over there have cozy and comfortable sitting, working postures and surroundings. But it is far from truth, sedentary life brings with it a long list of problems. Such issues require proper awareness and care to remain healthy, active and energetic.

“More than one half of an average person’s day is spent being sedentary — sitting, watching television, or working at a computer,” says Dr. David Alter, Senior Scientist, Toronto Rehabilitation Institute, University Health Network (UHN), and Institute for Clinical Evaluative Sciences.

Workers who often stoop, kneel, lift, grip, work in awkward condition or reach overhead, stretch to do a job are at risk of developing work related musculoskeletal disorder. Such disorders are known as work related musculoskeletal disorder (WMSD). These mainly includes tendinitis, sprains & strains, back problems, carpel tunnel syndrome etc.

Overexertion, Repetition Injury are the most common causes at workplace.

Muscles overuse results in tiny tears and scarring; these contribute to inflammation and muscle stiffness.

Office workers are at highest risk of developing musculoskeletal disorders (MSD) if they perform any task too often or for too long without taking regular breaks, have poor postures or work in an area which is not designed ergonomically. Prolonged static postures inhibit blood circulation and take a toll on the body. Developing proper job design, execution and safe practices are very important for every organization. It enables effective performance by rationalizing tasks, clarifying roles and responsibilities, designing operational control over performance and providing flexibility for adoption of environmental changes.

Correct posture helps the body in standing, sitting, sleeping and other related activities without exerting extra burden on ligaments and muscles.

According to workplace safety laws, employers should recognize and evaluatehazards related to ergonomics and develop precautionary measures to train workers on those measures.

Stretch every 10–15 min in 2 working hours.

Static positions are your enemy!

Whenever you think of it, change position

Small frequent stretches go a long way in preventing MSD’s.

Do exercise, which gives comfort to your eyes

For sedentary jobs, increasing flexibility through stretching is one of the basic tenets of physical fitness. In its most basic form, stretching is a natural and instinctive activity, performed by humans and many animals, which occurs instinctively after waking from sleep, after long periods of inactivity or after existing confined spaces and areas. At the workplace, such as at office stretching exercises such as the above can be beneficially performed to avoid stress, monotony, neck and joint pain and many other physical problems. Following the above mentioned steps can relieve your pain.

The recommended ergonomic measures should be followed earnestly to remain safe, energetic, active, and healthy which is good for people as well as organization.

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