What If You Get Injuries From Sitting at Your Desk Job All Day? A Full Guide

While we anticipate that our days at work will challenge us professionally, a 9 to 5 desk job lifestyle may also harm our health and general well-being.

Sedentary behaviour like excessive sitting with a poor posture on the computer, typing quickly, and gazing at screens can harm your health.

The good news is that making minor adjustments to your workspace's ergonomics and doing some simple stretches will significantly reduce the everyday pain that most desk jockeys suffer.

Of course, you should tell your doctor if you experience pain to rule out any underlying conditions or potential problems with therapy.

You may mitigate the most known risks related to a desk job by following a few precautions, listening to professional advice and considering the meta-analysis below.

The Impact of Sitting for Long Periods on Health

The following are some negative consequences of excessive sitting with a poor posture:

Sedentary Lifestyle and Chronic Diseases

Even those without additional risk factors can develop cardiovascular disease from a lack of physical activity.

Risk factors for heart disease development include type 2 diabetes, obesity, heart attack, high blood pressure, and high cholesterol.

A greater risk of increased insulin resistance or type 2 diabetes can increase if they don't engage in adequate physical activity.

Furthermore, you may be more susceptible to developing malignancies like colon cancers, uterine, and lung cancer.

Regardless of age, sex, race, nationality, or degree of fitness, everyone can benefit greatly by moving more and sitting less.

Poor Posture From Desk Jobs

When you sit at your workspace for long hours, the large muscles in the back portion of your neck and shoulders stretch and go dormant.

On the other hand, your chest muscles tighten and shorten. If these imbalances of the muscles are not appropriately treated, they may lead to irreversible abnormalities of the muscles.

Sore ribs are frequently caused by years of slouching at workstations, laptops, and sofas, which lead the middle thoracic spine to round and the chest to descend vertically.

After doing exercises, having to maintain good posture at your workstation is simpler. You must perform them frequently, ideally daily, for the best results.

Mental Health and Stress Factors

Even though we still don't fully understand the links between sitting and physical and mental health, long periods of sitting can cause anxiety.

This might be the case because those who spend long hours sitting miss out on the benefits of fitness and physical activity. If so, getting up and moving might be beneficial.

TIP: Try the chin tuck exercise, sometimes called neck retraction, to loosen up a stiff neck. Keep your spine straight while getting up or sitting upright, thrust your head forward, and stick your chin out as far as possible.

Injuries From Sitting at a Desk for an Entire Day

The good news is that you may oppose sitting, especially as you become more aware of sitting problems. Just a few complications that can happen when you sit at a desk are as follows:

Lower Back Pain

Whether you have random twinges or constant pain in your back, it may keep you from performing at your best.

Lower back pain, the most typical back condition associated with work, can result from sitting for long periods.

What exactly is happening back there, then? If you slump forward or lean back in your desk chair, your spine is out of alignment.

Your back's ligaments and muscles are put under stress as a result. Tight hip flexors might also cause lower back pain.

Getting an ergonomic chair to alleviate lower back pain from sitting is a great way to ease lower back pain.

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Wrist Strain and Carpal Tunnel Syndrome

Even though back pain and other more serious health problems arise, wrist strain can be debilitating if not treated appropriately.

Overuse and how your wrists are positioned at the keyboard are to fault. The tendons in your wrists move back and forth whenever you use a keyboard or mouse.

The median nerve, which descends the palm side of the wrist and is involved in carpal tunnel syndrome, becomes squeezed due to frequent bending or use.

In rare cases, it causes tingling, numbness, and pain in the side of the hand, from the thumb to the interior of the ring finger.

You must determine the source of your wrist pain to alleviate the pain and improve your work effectiveness.

Neck and Shoulder Pain

The most common neck and shoulder pain occupations are office and computer-based jobs.

The likelihood of neck and shoulder pain occurring once a year in half of the employees in this category is high. If it describes you, your work schedule needs to be adjusted.

Bad sitting posture, such as allowing your shoulders to drop down in front of you while you frantically type on a computer, is one of the primary reasons for neck and shoulder pain.

To alleviate shoulder pain caused by desk jobs, stretch your shoulders. You can do the same with your arms, sides, neck, wrists, waist, and lower back about once each hour.

Any repetitive motion that causes the neck to rotate to one side can lead to pain in neck joints and soft tissues resulting in neck pain.

Long hours of awkward positions can harm your good posture and put undue strain on your joints and tissues.

Eye Strain and Computer Vision Syndrome

Long durations of computer use with a monitor that is too near or far away can cause eye strain, making it more difficult to focus and see small print.

While focusing on a computer, people also tend to blink less frequently, which causes dry eyes and fatigue.

Computer Vision Syndrome (CVS), which damages the eyes, has become increasingly common among those who spend extended periods seated in front of computer displays.

Although eye doctors have not yet linked CVS to any long-term eye damage, the pain and discomfort caused by the issue can interfere with daily life or performance at work.

However, the signs and symptoms of CVS can be quickly eliminated with a few preventive actions.

Deep Vein Thrombosis and Blood Circulation Issues

Deep vein thrombosis (DVT) can be brought on by spending more time sitting, as in the case of a long flight or road journey.

Deep vein thrombosis is the term for blood clots that can occasionally form in the veins in your leg.

DVT is a serious problem because if a blood clot in your leg vein breaks off and moves, it could stop blood flow to your lungs and cause a pulmonary embolism.

A medical emergency like this one might result in major complications or even death. Several diseases can cause poor circulation, which is not a condition in and of itself.

It's critical to address the root causes of your poor circulation rather than just the symptoms if you exhibit any associated symptoms.

TIP: Consider making phone calls while getting up or walking, sitting on a stability ball, or putting a mini-exercycle under your desk.

Prevention and Solutions to Desk Job Injuries

The standing desk, a new type of workplace furniture, has grown in acceptance in recent years. However, there are also advantages and drawbacks of standing desks.

These are four things to take into account while planning your work environment:

Ergonomics and Workspace Adjustment

Repetitive movements can be avoided by stretching, doing the proper ergonomic sitting position, and getting up from your desk.

Keep the monitor at least 20 inches or an arm's length from your face in a designated space. It must have enough space for the mouse and keyboard.

The desk height should be at elbow level with both feet on a flat surface or a footrest. To reduce glare, stay away from desks with glass tops.

Chair

The chair must have height, back angle, and armrest adjustments if more than one person uses the computer. Additional suggestions include:

• A five-legged foundation that rolls over the carpet with ease
• Swivel 360 degrees to more easily reach workstations without twisting
• The user's thighs should be at least as wide as the seat.
• Comfortable seat contours and padded edges
• Your back should be supported by a backrest at least 15" wide and 12" high.

Ensure your ergonomic chair is adjusted so you aren't always sitting low to help with your bad posture.

Monitor

Align the computer user's forehead with the top of the monitor. It will need to be adjustable if the entire family utilises it.

Position the monitor between 20 and 40 inches from your face, with the peak of the computer screen at or below eye level.

Give your eyes regular rest periods. If the height is too low, buy monitor risers or use the computer.

Keyboard

Split keyboard layouts can support a more comfortable wrist position. More users can utilise keyboards with movable feet.

Use a cord at least six feet long for various keyboard locations. If a keyboard tray is being used:

• The keyboard and tray should be compatible.
• Make space for a mouse.
• Provide a range of changes for various users.

To avoid having your arms tensely at your sides and your wrists rotated to suit the keyboard width, if you use a laptop for prolonged periods, you should invest in a USB port keyboard tray.

You might also want a riser or support to lift the laptop's monitor to the appropriate level.

Mouse

It should fit the shape of your hand and have a cord long enough to connect to the CPU.

Select a tool that can be operated with either hand. Throughout the day, alternate between both hands and the mouse.

Foot Rest

Use an adjustable footrest if your feet cannot rest completely on the ground with the hips and legs at 90° to 100°.

Taking Breaks and Moving Regularly

While taking breaks often during the day benefits the employee and the firm, many workers typically neglect to do so.

Skipping breaks might result in quicker burnout and more stress. Office workers who take a little break from work become more involved, productive, and satisfied with their jobs.

Rest is essential to therapy; how long it lasts will depend on the injury's severity.

Stretching, muscular strengthening, posture retraining, and other physical therapy methods are examples of additional therapies.

Stretching and Desk Exercises

Every two hours, you should stretch to prevent the weakening of the muscles.

Stretching and changing your poor posture might provide a break from the pain and more strain of using a computer.

Maintaining a Healthy Lifestyle Outside Work

These 5 easy methods will help you feel better after work and won't need much effort.

• Having enough rest is one of the most vital suggestions for preserving health.
• Keep a balanced diet.
• Never compromise your commitment to excellent hygiene
• Improve your social life, especially with friends.
• Join a sport or just go for a short walk.

Frequently Asked Questions

If the issue you were seeking isn't listed above, you might find it under the most frequently asked questions concerning body pain caused by desk-bound position all day:

What Are the Most Common Injuries From Staying at a Desk for an Entire Day?

Employees who sit for long hours report spider veins (a smaller version of varicose veins), stiff necks, and leg numbness more frequently than those who perform heavier tasks.

The metabolic syndrome, which includes diabetes, heart disease, and poor mental health, has all been related to a sedentary lifestyle.

How Can Ergonomics Help Prevent Injuries From Staying at a Desk?

Repetitive injuries can be avoided by stretching, switching your position, and getting up from your desk.

Stretch your arms, sides, shoulders, neck, wrists, waist, and lower back about once each hour. Every two hours, you should stretch to prevent muscle strain.

How Often Should I Take Breaks and Move Around During the Workday?

It's common advice to get up and move around every 30 minutes, especially for people who waste time sitting or are inactive.

Which Specific Stretches or Exercises Can Help Reduce the Risk of Desk Job Injuries?

For those with desk jobs and other sedentary jobs, try these stretching exercises at work:

• Wrist Counter-Stretch
• 180-Degree Neck Turns
• Tennis Ball Squeeze
• Desk Press
• Seat Squats
• Shoulder Rolls
• Thumb Stretches
• Standing Lunges
• Toe Touches
• Triceps Stretch
• Bicep Stretch

How Can I Create a More Ergonomic Workspace at Home?

To create an ergonomically sound workspace, incorporate the following elements into your workspace:

• Headphones with noise cancellation to block out distracting noises.
• A houseplant will add some natural beauty to your workspace.
• A diffuser for essential oils to fill your room with fragrance and help you feel more relaxed or awake.

Play around with your set-up—that's what's most important. Consider adjusting your chair and monitor height or switching between sitting and getting up.

Once your body has had at least 30 minutes to adjust, examine how you feel and keep adjusting until you reach the threshold of your workstation being "just right."

Conclusion

Improving your performance and general health and well-being, whether at home or work, depends on treating and conquering body pain from desk-bound positions all day.

Employees must understand how to modify the workstation to suit their unique task requirements.

Get up and move around the office, use the restroom, drink water, or straighten your whole body to release pain in your lower back.

Seek a licensed physiotherapist's help immediately if you experience body pain due to ingrained work habits if you want to address the source of the issue.

With each precaution and preventative measure, you can add many years to your life and improve your health. We hope you find this systematic review useful.