wellbeingYour

This issue Do you have trouble with aches and pains while at work? In this issue, we look at how you can manage them and prevent them from happening in future.

For more information and to find out what else you can expect during 2020, visit bupa.co.uk/your-wellbeing

Issue Two

Easing aches and pains.

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Manual handing, repetitive tasks and working for long periods of time at a desk, can all pose risks to the health of your muscles, bones and joint. So if you’re noticing aches and pains while at work, it’s important to seek help. There are things you can do to ease your discomfort and mitigate the risk of problems in future.

Your working environmentSeating and posture

To prevent aches and pains, you should be able to adjust your chair and other elements of your workstation to suit your needs.

If you work at a desk, make sure that your seat is at the correct height and distance from your workstation. Your legs should fit comfortably underneath your workstation and equipment, such as your keyboard and mouse, should be within easy reaching distance.

You should be able to sit right back in your chair. Your knees should be in line with your hip height and your feet placed flat on the floor. If your feet do not touch the floor, you should consider using a foot rest.

When sitting down at a display screen to work, make sure that your elbows are at a 90-degree angle. Your back should be straight and supported, and your eyeline level with your screen.

Manual handling

If you work manually, it’s important to be careful when handling objects. If you need to lift something at work, plan your lift first. Know where you’re going and how you’re getting there – including any points where you’ll stop along the way. Make sure there are no obstructions and get a good hold on your

load. Adopt a stable position for lifting and keep the load close to your body when transporting it.

Don’t lean or twist with the load. If you need to turn around, move your feet. Importantly, know your limits and don’t lift beyond them.

Sitting back extension

Put the palms of your hands in the small of your back and gently lean back.

Shoulder shrugs

Gently lift your shoulders up towards your ears and then lower them again. Do this as many times as you feel comfortable.

Neck rotation

Look forward and gently turn your head to look over your right shoulder and then your left.

References J Working with display screen equipment (DSE): A brief guide. Health

and Safety Executive. hse.gov.uk, published 2013 J Musculoskeletal disorders. Oxford Handbook of Occupational Health

(2ed online). Oxford Medicine Online. oxfordmedicine.com, published March 2013

J Seating at work HSG57. Health and Safety Executive. hse.gov.uk, published 1997

J Risk at work – manual handling. Health and Safety Executive. www.hse.gov.uk, accessed November 2019

J Construction physical ill health risks: Repetitive work. Health and Safety Executive. www.hse.gov.uk, accessed November 2019

J Exercises to reduce musculoskeletal discomfort for people doing a range of static and repetitive work. Health and Safety Executive. hse.gov.uk, published 2011

Shoulder extensions

Link your hands and hold both arms above your head with your palms facing up.

Stand up and stretch your hands out behind you with your hands clasped. Then, gently lift your arms.

Upper shoulder and neck stretch

Sit on one hand and gently tilt your head towards your shoulder and away from the hand you’re sitting on. Repeat on each side.

Take regular breaksIf you sit at a desk or workstation for long periods of time, it’s important to take regular breaks. Try to get into the habit of taking breaks regularly to prevent aches and pains, rather than stopping only when you feel some discomfort.

Shorter, more regular breaks may be more beneficial than longer, less frequent ones.

If you work manually, you’ll need to take breaks to allow your body to rest. To help reduce your risk of problems, make sure you give yourself plenty of time to complete a task and break up long periods of repetitive work.

Stretch it outWhether you work manually or at a desk, it may help to take a moment to move around and stretch. Here are some examples – try these stretches and see how you get on.

Seated spinal rotation

Cross your arms across your chest and turn gently towards the left and then the right, rotating your upper body.

Shoulder stretch

Hold your arm across your body, pushing your elbow into your chest. Repeat on both arms.

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