Taking Care of Yourself at Work
We all face specific workplace challenges to our well-being. For the musculoskeletal system, these range from sitting all day to repetitive motions to heavy lifting to standing on concrete. Other challenges include what’s available to eat and drink, exposure to toxins, and stress induced by job pressures and relationships with our co-workers. What we all have in common is the need to be aware of our body, of its mechanics, and of its responses to all of these challenges.
You may ask: Why should I worry about body mechanics if I’m not experiencing pain at the present time? Whatever our work, our bodies are constantly exposed to microtraumas. These “invisible” injuries have a cumulative impact, and your body attempts to accommodate to the demands you place on it.
Let’s take an example. One chief culprit is long-term, improper posture. Many of us have sedentary jobs, sitting all day with our electronic friend, the computer screen. Improper body mechanics — like slumping forward with your head flexed forward — leads your body’s connective tissue to conform to the abnormal position; and that ensures a continued imbalance in your body. Then, you get up and try doing a little yard work and —Voila! — you’re writhing with pain and you’re mystified. How could you possibly have hurt yourself so easily?
How can we minimize the damage? First, make sure you cover the ergonomic basics. There is no exact formula for every workstation as we all have unique bodies, and tasks to perform. But, for the most part we should all try to observe our posture and make sure we are not twisted, slumped, or bent. A well-designed chair is essential for the office worker. But remember — it must be used appropriately to actually provide the intended benefit.
Another problem I see regularly is what I call “mouse shoulder.” It’s caused by a mouse placed too high or too far from the body. A mouse too close causes a small but recurrent strain on the rotator cuff muscles. A mouse placed too high or too low causes neck strain, often accompanied by headache. The solution is a combination of rebalancing the musculoskeletal areas and changing the position of the mouse or switching to a trackball. (Another big no-no is holding the phone with your shoulder; just think about the strain on your shoulder, neck, and jaw.)
We’re definitely increasing our awareness about body mechanics in the workplace. But what about the other challenges we face in our workday? An unfriendly climate — too hot or cold, too drafty or stuffy — is not only uncomfortable, but adds to your daily dose of stress. So does improper lighting, which causes eyestrain, headache, and more. Ideal lighting is full spectrum bulbs or natural sunlight, but at least make sure you have enough to see comfortably. And some of us are very affected by noise. Consider turning down the ringer on your phone and eliminating or minimizing other annoying noises.
Our bodies can only deal with so many toxins, stresses, foods so that minimizing the effects of the combination of these factors can leave our immune systems available for the allergens and microbes that pop up from time to time.
Exercising and eating and drinking properly can also be challenging when we’re faced with a full day of work. If you can, walk or ride a bicycle to work. Lunchtime can be walk time and finding an exercise partner can keep you both on track. Or consider simply parking further away from your office. Every little bit helps.
Celebrations can be reframed to be healthy and not about sugar. A tray of assorted nuts, meats, vegetables and cheeses is a welcome change amidst the seasonal and celebratory dessert spreads. My son is a first-grader and, a few months ago, the class was served a vegetable tray at a holiday party. One classmate said, “Finally they’re giving us some real food!” Out of the mouths of babes!
Drinking water throughout the day is important. Try finding a container you like, bring it to work full, and finish it every day. (A bit of unsweetened cranberry juice in your water adds a nice flavor with the fringe benefit of a liver-cleansing action.)
Plan your food so that you have healthy choices available. Bring your lunch, rather than buying fast foods. And remember — healthy can be just as convenient as so-called “convenience foods.” I know I need things around that are quick, easy, and nutrient-dense. So I keep a nutritionally balanced instant shake handy (I use one called Ultrameal). And I’m a devoted fan of GREENSFirst, a powerful powder that supplies ten servings of fruits and vegetables in a tasty drink. Free samples of both of these products are available from my office.
It’s worth taking the time to inventory your work environment and see where you might incorporate a stretch here or add a few steps there. Let yourself eat a little better and drink the water you need. Sit up a little straighter. Take a good deep breath every now and then and think about all the good things in your life. And remember — we’re here to enjoy our lives while we do a little work.
You may ask: Why should I worry about body mechanics if I’m not experiencing pain at the present time? Whatever our work, our bodies are constantly exposed to microtraumas. These “invisible” injuries have a cumulative impact, and your body attempts to accommodate to the demands you place on it.
Let’s take an example. One chief culprit is long-term, improper posture. Many of us have sedentary jobs, sitting all day with our electronic friend, the computer screen. Improper body mechanics — like slumping forward with your head flexed forward — leads your body’s connective tissue to conform to the abnormal position; and that ensures a continued imbalance in your body. Then, you get up and try doing a little yard work and —Voila! — you’re writhing with pain and you’re mystified. How could you possibly have hurt yourself so easily?
How can we minimize the damage? First, make sure you cover the ergonomic basics. There is no exact formula for every workstation as we all have unique bodies, and tasks to perform. But, for the most part we should all try to observe our posture and make sure we are not twisted, slumped, or bent. A well-designed chair is essential for the office worker. But remember — it must be used appropriately to actually provide the intended benefit.
Another problem I see regularly is what I call “mouse shoulder.” It’s caused by a mouse placed too high or too far from the body. A mouse too close causes a small but recurrent strain on the rotator cuff muscles. A mouse placed too high or too low causes neck strain, often accompanied by headache. The solution is a combination of rebalancing the musculoskeletal areas and changing the position of the mouse or switching to a trackball. (Another big no-no is holding the phone with your shoulder; just think about the strain on your shoulder, neck, and jaw.)
We’re definitely increasing our awareness about body mechanics in the workplace. But what about the other challenges we face in our workday? An unfriendly climate — too hot or cold, too drafty or stuffy — is not only uncomfortable, but adds to your daily dose of stress. So does improper lighting, which causes eyestrain, headache, and more. Ideal lighting is full spectrum bulbs or natural sunlight, but at least make sure you have enough to see comfortably. And some of us are very affected by noise. Consider turning down the ringer on your phone and eliminating or minimizing other annoying noises.
Our bodies can only deal with so many toxins, stresses, foods so that minimizing the effects of the combination of these factors can leave our immune systems available for the allergens and microbes that pop up from time to time.
Exercising and eating and drinking properly can also be challenging when we’re faced with a full day of work. If you can, walk or ride a bicycle to work. Lunchtime can be walk time and finding an exercise partner can keep you both on track. Or consider simply parking further away from your office. Every little bit helps.
Celebrations can be reframed to be healthy and not about sugar. A tray of assorted nuts, meats, vegetables and cheeses is a welcome change amidst the seasonal and celebratory dessert spreads. My son is a first-grader and, a few months ago, the class was served a vegetable tray at a holiday party. One classmate said, “Finally they’re giving us some real food!” Out of the mouths of babes!
Drinking water throughout the day is important. Try finding a container you like, bring it to work full, and finish it every day. (A bit of unsweetened cranberry juice in your water adds a nice flavor with the fringe benefit of a liver-cleansing action.)
Plan your food so that you have healthy choices available. Bring your lunch, rather than buying fast foods. And remember — healthy can be just as convenient as so-called “convenience foods.” I know I need things around that are quick, easy, and nutrient-dense. So I keep a nutritionally balanced instant shake handy (I use one called Ultrameal). And I’m a devoted fan of GREENSFirst, a powerful powder that supplies ten servings of fruits and vegetables in a tasty drink. Free samples of both of these products are available from my office.
It’s worth taking the time to inventory your work environment and see where you might incorporate a stretch here or add a few steps there. Let yourself eat a little better and drink the water you need. Sit up a little straighter. Take a good deep breath every now and then and think about all the good things in your life. And remember — we’re here to enjoy our lives while we do a little work.
