Make work, work for you:
Britons spend most of their waking hours at work and as a result many millions suffer unnecessary stress and back problems. Don't let it happen to you.
Every year, up to 40 million working days are lost to workplace injury and ill health. Stress and back pain are the two biggest causes of absence from work.
Stress:
About 14-million of these days are lost because of work-related stress, depression and anxiety. While not all stress is work-related, knowing how to deal with pressure in the workplace is critical.
Learn to identify the symptoms of stress and don’t wait for it to make you ill before doing something about it. One of the best ways of dealing with stress is knowing how to prioritise your workload and not taking on more than you can handle.
Pain and injury:
About 10 million working days are lost every year due to back pain or musculoskeletal pain caused or made worse by work. The main causes of it are poor posture or an awkward twisting movement (bending or reaching), or a combination of the two.
Repetitive strain injury (RSI) is more likely to occur if you spend long periods of work without a break, or if you sit on an uncomfortable chair or at a poorly arranged workstation. Incorrect technique when using a computer keyboard and mouse, mobile phone and hand-held device can all cause RSI.
Modern technology isn't solely responsible. Anyone who uses certain muscles repeatedly can get RSI. This includes factory assembly-line workers, musicians, tailors and cleaners.
If you spend a lot of your time at work sitting at a desk, ensure you're sitting in the right position in relation to your computer. If you're unsure about correct posture ask your line manager for a workplace assessment.
If you work on a computer a lot, it's important to take regular breaks. That means for every hour at your keyboard you should have at least five to 10 minutes rest.
Improving your general fitness and losing weight if you need to will also benefit your posture and help prevent injury. Regular exercise keeps the abdomen and the muscles around the spine strong and toned. The Alexander technique, Pilates, yoga and tai chi are all good for developing core strength to help support the back.
If your job involves lifting or moving heavy weights, your employer should teach you how to lift safely and provide equipment where appropriate.
Eating at work:
An average of one out of two meals is eaten at work. A healthy diet will raise your energy levels and make you feel good about yourself, contributing to your mental and physical wellbeing. Include fruit and vegetables in your lunch.
Tips for being healthy at work:
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Swap your morning coffee for a decaffeinated version, or herbal tea
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Drink at least two litres of water every day. Keep a bottle of water on your desk to help you monitor your intake
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Snack on dried fruit or nuts instead of chocolate to help boost your energy levels
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Talk to your manager if the workload is getting too much. You won’t achieve anything by getting stressed
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Try to limit using the lift
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Go for walk at lunch time.