Occupational Office Work and Musculoskeletal Disorders

A modern lifestyle has led to an increasing number of people experiencing musculoskeletal problems. The characteristics of urban living, the use of vehicles, and sedentary job roles all contribute to the deterioration of our musculoskeletal health. School-aged children also spend a lot of time indoors, where opportunities for movement are limited, meaning that later in life, the work environment can contribute to the development of musculoskeletal complaints.

Understanding Our Responsibility for Health

It is important to understand that preserving our own health is our responsibility. To counteract the negative effects of a sedentary lifestyle, it is essential to actively do something, whether by improving our workplace conditions or by changing our own habits. Workplace ergonomics is important not only for employers but also for employees, as creating appropriate working conditions can help prevent musculoskeletal problems.

Musculoskeletal Problems in Children

Musculoskeletal problems can begin at a young age when children spend their time sitting at school desks. Due to the rarity of physical education classes and the increasing academic burdens, children move less, which can later lead to problems in their adult lives. As a consequence of sedentary work, muscle tone changes, leading to temporary deformities of the spine and tension in the neck muscles.

The Effects of Sedentary Work on the Musculoskeletal System

A sedentary lifestyle can cause numerous health issues that affect different parts of the body. Tension in the neck muscles and weakening of the muscle groups that stabilize the spine are among the most common consequences. Poor posture, often a result of prolonged sitting, can lead to the forward rounding of the shoulders and the loss of the spine’s natural curvature.

An imbalance in muscle tone can also lead to numbness and pain in the limbs. Abnormal loading of the spinal column, such as the straightening of cervical lordosis, can lead to more severe consequences, such as the development of herniated discs. Various deviations in the cervical spine and surrounding muscles can cause numerous complaints, and timely treatment is essential.

These problems not only affect physical health but also mental well-being, as chronic pain and limited mobility can cause stress and anxiety. To find solutions, it is important to consciously pay attention to our bodies and make the necessary lifestyle changes.

Solutions to Combat Sedentary Work

There are numerous options available to reduce the negative effects of sedentary work. One of the most important steps is to regularly allocate time for sports alongside work. Whether we choose aerobic or dynamic sports, regular movement can help restore muscle balance and improve endurance.

Swimming is particularly beneficial, as it not only strengthens the core muscles but also spares the joints. Stretching and relaxing exercises are also effective in reducing muscle tension, helping to manage stress. It is important to take regular breaks during work to stand up, walk around, and perform necessary stretching exercises.

In addition to stretching, attention must be paid to how movements are executed: exercises should be performed slowly and gradually to avoid injuries. If possible, it is also advisable to seek massage therapy, as this can help relieve muscle tension. Workplaces are increasingly recognizing the beneficial effects of massage and employing office masseurs for employees.

Creating a suitable work environment is also crucial. Acquiring ergonomic chairs that support the natural curve of the spine can have a significant long-term impact on our health. Additionally, we should ensure that we sit correctly in the chair: our hips should be pushed back, and our feet should be flat on the ground.

The Importance of Proper Sitting Position

Establishing a proper sitting position is essential for maintaining the health of our musculoskeletal system. When sitting, our hips should be pushed back so that the chair’s backrest supports our lower back. The placement of the monitor and keyboard is also important: they should be at a height that prevents us from having to twist or adopt a forced posture.

Adjusting the chair height is also crucial, as our feet should be on the floor while our knees bend at a right angle. Such small adjustments can significantly contribute to protecting our musculoskeletal system and help avoid long-term health issues.

Connecting proper sitting and regular movement is key to avoiding musculoskeletal complaints. An ergonomic workplace and a conscious lifestyle can help us preserve our health and make the joy of movement a part of our daily lives.