Daily exercises to avoid muscle and joint pain at work

It is no secret that today’s workplace can take a physical toll on the body. Many jobs involve little movement and repetitive motions, neither of which sit well with your health and well being. Particularly in office jobs, it can be important for people to be aware of their body and to take steps to ensure that they stay on top of their health whilst at work. Here, we take a look at a number of exercises which can be performed on a daily basis to prevent your joints and muscles becoming stiff, numb or painful.

office space

Back pain

It is not uncommon for those who work in an office environment to experience back pain throughout the course of a regular day. The number one cause of this problem is bad posture, leading to the straining of muscles. A good way to counteract this is to ensure that the chair you use supports your posture. Additionally, it is important to exercise your back muscles. Each morning or evening, lie on your back and pull your knee up towards your chest. Hold your knee to your chest for approximately thirty seconds and repeat several times with each leg. This will allow your back to de-stress.

Neck pain

If you spend a great deal of your day looking at a computer screen, there is a good chance that you will experience pain in your neck from time to time. One of the best ways to combat neck pain is to carry out regular stretches and this is something you can actually do at work.

Slowly bring your head down so that your chin touches your chest. Apply a small amount of pressure to the back of your head using your hands and hold this position for just shy of thirty seconds. This is a stretch which should be repeated several times a day. You can also use this same technique, moving your head in a sideways motion. Be careful not to apply too much pressure – just enough to stretch out the muscles in your neck.


Joint pain

If you find yourself sitting for extended periods during your day, you are likely to find that your joints can become painful – particularly in your legs. An immediate way to prevent this from happening, or to alleviate the pain when it does, is to take a short break from work and walk around the office.

If you’re looking for a more long term way to counteract the pain that you may feel in your joints, consider doing some range of motion exercises. As the name suggests, this involves slowly moving the relevant part of your body through its entire range of motion. If you feel confident, it is possible to add small hand weights to this exercise for something a little bit more physical. One of the most common reasons for joint-related issues is a lack of movement. Range of motion exercises can combat this problem at the root.

senobi stretch

General exercise

When your job doesn’t provide you with an opportunity to stay active, it is important that you take the initiative outside of working hours. One of the easiest ways to do this is to walk or cycle to work. It is also important that you take regular breaks from your working position and do not allow your body to rest for too long.

About the Author: Johnny McDonald has been involved in the healthcare industry for over 15 years, working in medical companies and now as a medical recruiter for HCL Healthcare. He is an expert on finding physiotherapy jobs for the right candidates.

Johnny McDonald

I am a healthcare specialist living and working in the UK. I write about a variety of topics including depression, addiction and hospital treatment.

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