Stay Healthy at Work
Staying Healthy at Work
Looking after your health at work is just as important as looking after your health at home. Long periods of sitting, repetitive tasks and poor workstation setup can all contribute to aches, pains and reduced wellbeing.
Making small changes to your daily routine can help reduce your risk of developing musculoskeletal problems and improve your overall health.
Common Risk Factors
Several factors can contribute to aches, pains and ill health, including:
- Sitting or standing in one position for too long.
- Working in awkward postures.
- Repetitive movements.
- Lifting or moving heavy objects.
- Stress, worry or frustration.
- Lack of regular physical activity.
Being aware of these factors is the first step towards reducing your risk.
Stay Active Throughout the Day
Adding more movement into your day can make a big difference.
Simple ideas include:
- Walk part of your journey to work.
- Park further away.
- Cycle where possible.
- Take the stairs instead of the lift.
- Go for a walk during your lunch break.
- Stand up and stretch regularly.
Small amounts of movement throughout the day are often more beneficial than staying still for long periods.
Healthy Habits
Looking after your overall health can also reduce your risk of developing aches and pains.
Aim to:
- Drink plenty of water.
- Eat a balanced diet.
- Manage stress where possible.
- Exercise regularly.
- Avoid staying in one position for too long.
Physical Activity
Regular exercise helps keep your muscles, joints and heart healthy.
Aim for:
- At least 150 minutes of moderate activity each week, such as brisk walking or cycling.
- Around 30 minutes on five days each week.
- If needed, break this into shorter sessions throughout the day.
Choose activities you enjoy to help make exercise part of your routine.
Setting Up Your Workstation
A well-adjusted workstation can help reduce unnecessary strain.
Check that:
- Your screen is approximately an arm’s length away.
- The top of the screen is at eye level.
- Your hips are slightly higher than your knees.
- Your back is supported by the chair.
- Your feet are flat on the floor or a footrest.
- Your elbows are bent to around 90 degrees.
- Your forearms rest lightly on the desk.
- Your mouse and keyboard are within easy reach.
Additional equipment such as lumbar supports, ergonomic mice or headsets may also help where appropriate.
Posture
There is no single “perfect posture.”
The most important thing is to move regularly.
Aim to:
- Change position every 20–30 minutes.
- Avoid prolonged awkward positions.
- Stand up and stretch frequently.
- Mix sitting, standing and walking throughout the day.
Movement is more important than sitting perfectly.
Practical Tips
Simple changes can help reduce strain throughout the working day.
Try to:
- Rotate different tasks.
- Take regular movement breaks.
- Stretch little and often.
- Walk to the printer or make a drink.
- Use the stairs where possible.
- Avoid holding the phone between your ear and shoulder.
- Use safe manual handling techniques.
- Take regular breaks during long journeys.
If your symptoms continue despite making these changes, consider asking your employer for a workstation or ergonomic assessment.
Workplace Exercises
Why are these exercises important?
Regular movement throughout the day helps reduce stiffness, improve circulation and relieve muscle tension. You do not need to complete every exercise—choose the ones that work best for you and perform them regularly.
Chair Exercises
These exercises can be completed while sitting at your desk.
Try:
- Neck nods.
- Side neck stretches.
- Neck rotations.
- Chin tucks.
- Shoulder rolls.
- Gentle seated twists.
- Shoulder blade squeezes.
- Chest stretches.
- Hamstring stretches.
Repeat each exercise 3–5 times or hold stretches for 20 seconds.
Standing Exercises
Stand up regularly throughout the day and try:
- Hip circles.
- Calf stretches.
- Side stretches.
- Heel raises.
- Wall push-ups.
Repeat little and often throughout the working day.
When Should I Seek Further Advice?
Speak to your manager or healthcare professional if:
- Your pain persists despite making these changes.
- Your workstation cannot be adjusted correctly.
- Your symptoms begin affecting your work or daily activities.
A workstation or ergonomic assessment may help identify further improvements.
Further Information
Regular movement, good workstation setup and staying physically active are some of the most effective ways to reduce your risk of work-related aches and pains. Small changes throughout the day can make a significant difference to your long-term health.
