Top 5 evidence based health problems experienced by desk workers

If you're reading this, chances are you're sitting at your desk, staring at a screen. And while this may be your job, it's important to remember that sitting for prolonged periods and poor posture can lead to a variety of health problems. In fact, desk workers are particularly susceptible to certain health issues, which we'll explore in this post. But don't worry - we'll also provide you with evidence-based strategies to manage these problems and help you stay healthy while working at your desk.

Musculoskeletal Disorders

Sitting for prolonged periods and poor posture can lead to various musculoskeletal disorders such as back pain, neck pain, shoulder pain, and carpal tunnel syndrome. In fact, one study found that 40% of office workers experienced musculoskeletal pain.

So what can you do about it? Take frequent breaks and stretch your muscles every hour or so. Make sure your chair and desk are ergonomically designed to support good posture. Use a wrist rest for your keyboard and mouse to reduce the risk of carpal tunnel syndrome.

Obesity

Sedentary lifestyle, lack of physical activity, and unhealthy snacking habits can lead to obesity in desk workers. In fact, one study found that office workers who sat for more than six hours per day had a higher body mass index (BMI) than those who sat for less than three hours per day.

So what can you do about it? Engage in regular physical activity, such as taking walks during breaks or doing desk exercises. Choose healthy snacks such as fruits and vegetables instead of high-calorie snacks. Try to avoid sitting for prolonged periods by taking frequent breaks to stand or move around.

Cardiovascular Diseases

Sitting for prolonged periods can increase the risk of developing cardiovascular diseases such as hypertension, stroke, and heart disease. One study found that sitting for more than four hours per day was associated with a 125% increased risk of cardiovascular disease.

So what can you do about it? Take frequent breaks to stand and stretch your legs or take a short walk. Use a standing desk or a treadmill desk to reduce sitting time. Engage in regular physical activity such as walking or cycling during breaks.

Eye Strain and Headaches

Constantly staring at computer screens can lead to eye strain and headaches, especially if the lighting and screen settings are not adjusted appropriately.

So what can you do about it? Adjust the lighting and contrast of your computer screen to reduce eye strain. Take frequent breaks to rest your eyes and look away from the computer screen. Use an anti-glare screen filter if necessary.

Stress and Mental Health Problems

High workload, long working hours, and lack of social interaction can lead to stress, anxiety, and other mental health problems in desk workers.

So what can you do about it? Take frequent breaks to relax and engage in stress-reducing activities such as deep breathing or meditation. Make sure to maintain a healthy work-life balance by engaging in hobbies or spending time with family and friends outside of work. Seek professional help if you are experiencing persistent stress or mental health problems.

In summary, there are several evidence-based strategies to manage the health problems commonly experienced by desk workers. However, it's important to note that these strategies may not be appropriate for everyone. It's always a good idea to consult with one of the health specialists at Health 2 Employment to develop a personalised plan to manage health problems associated with desk work. So take care of yourself, and happy desk-working!