Tips to manage joint pain with a desk job

Tips to manage joint pain with a desk job

When you have arthritis, the daily duties of work might present numerous difficulties. Whether you have a desk job or a job that needs lifting and bending, this is true.

Fortunately, most individuals can get through the day without suffering much if they follow a few basic guidelines. The pressure off sore joints can also be reduced by using seats, workstations, and other equipment that has been ergonomically built. 

Here’s eight things that you can do to help with your joint pain at a desk job:

1. Try to move around as much as you can

Both sitting and standing all day are bad for your health. When it's feasible, alternate between sitting and standing to avoid becoming stuck in one posture. Every 30 minutes or so, attempt to stand up and take a break. Even better, go for a 2- to 5-minute stroll once each hour. This will allow you to give your arms and other commonly used joints, such your fingers after typing, a break.

2. Take frequent breaks from repetitive motions.

There's a good probability that your job involves some repeated actions, whether you work at a computer or on a construction site. According to Andrew Lui, PT, assistant clinical professor of physical therapy and rehabilitation at the University of California, San Francisco, where he provides advice to people with arthritis and other joint pain, repetitive movements can result in repetitive stress injuries, which can exacerbate arthritis pain. Take regular pauses if you can if you have to perform repetitive motion jobs, says the advice.

3. Work in a comfortable position

Since most people tend to have jobs that require them to sit at a desk and work with a computer, here's how you should be working, to reduce joint pain. Your head should be in a neutral posture with your upper body 20 to 26 inches away from your computer monitor, which should have its top in line with the top of your head. While typing, your wrists should be relaxed, your elbows should be at a straight angle, and your arms should hang comfortably at your sides.

4. Make sure to rest your wrists

Carpal tunnel syndrome is a prevalent kind of repetitive stress injury (RSI) in the workplace, brought on by the compression of the nerves in the wrist. Overuse and the way your wrists are positioned at the keyboard are to fault. 

Using an ergonomic keyboard and mouse, and getting a wrist rest for your computer keyboard can be the first steps you take to minimise the damage that is caused. However, it is also important to be careful not to lay your wrist on the rest for too long; if this puts pressure on your carpal tunnel, it might result in more issues.

5. Sit right.

Lower back discomfort, which is the most typical back condition associated with employment, can result from spending hours at a time shackled to your desk.

To lessen any tension on your neck (and joints in your hands and feet), always keep your body in a neutral position. To reduce any stresses caused by poor posture, try holding yourself in a neutral position with your knees slightly bent and your wrists parallel to your forearm. Sit in front of a table or desk that is around waist height while using a solid chair with sufficient lumbar support.

6. Try to avoid lifting heavy loads.

As much as possible, try to avoid lifting heavy weights, as they can stress the joints and aggravate any pains or aches. However, if you do need to lift heavy objects while working, there is a right way to do that won’t worsen your condition.

Use your largest, strongest joints and muscles to distribute the weight of heavy weights across a wide surface area, relieving pressure on smaller hand joints. When lifting or carrying something, try to use your arms instead of your hands whenever you can. Holding objects close to your body relieves joint tension. Slide items wherever you can instead of lifting them to protect your joints.

A good workplace plan is defined by a holistic approach to minimising any possible sources of joint strain. It is vital to be aware of any potential stressors that can cause you to feel irritable, exhausted, or depressed. To strengthen your joint muscles and soothe any aches, practise relaxation techniques like meditation or gentle yoga every day.

You should also incorporate a diet that can help to strengthen bones and muscles, and supplement the diet with appropriate nutrients to avoid any pains that may be caused by your lifestyle. 

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