04/07/2025

Stay healthy at work with 6 easy tips

Did you know that up to 75% of muscle and joint pain comes from poor posture? The rest is often linked to an unhealthy balance between work and rest. In this article, we’re sharing simple and effective tips to help reduce the impact of prolonged sitting and relieve tension and discomfort in your body.

  1. Relieve Leg Pain

Problem: Crossing your legs reduces circulation, causing numbness and swelling.

Solution:

  • Adjust the chair height so your feet are flat on the floor (90° angle at the knee).
  • Use a footrest if your chair isn’t adjustable.
  • Avoid putting pressure on the inner side of the knee.


    2. Eliminate Back Pain

Problem: Incorrect chair positioning leads to spinal strain.

Solution:

  • The seat depth should match the width of your hips.
  • Use a lumbar support cushion to avoid “slouching” in the chair.
  • Time is key: It might feel uncomfortable at first, but your muscles will adjust to proper posture.
  1. Reduce Tension in Arms and Wrists

Problem: Incorrect forearm position causes pain and numbness.

Solution:

  • The keyboard and mouse must be at elbow level.
  • Keep your wrists straight, not bent sideways.
  • Your arms should be bent at a 90° angle with armrests for support.

  1. Prevent Neck and Head Pain

Problem: A low-positioned monitor forces your neck to bend.

Solution:

  • Close your eyes, then open them: the point you see should be the center of the screen.
  • Adjust the monitor to eye level (use books or a stand if needed).
  • The screen should be directly in front of you (not to the side) and about 50 cm away.

     

  1. Protect Your Eyes from Fatigue

Problem: “Computer vision syndrome” (redness, headaches).

Solution:

  • Reduce glare and adjust screen brightness/contrast.
  • Use glasses with a blue light filter.
  • Eye exercises: Every hour, focus on a distant object for 20 seconds.

     

  1. Improve Endurance and Energy

Problem: Sitting and unhealthy diet cause swelling and high blood pressure.

Solution:

  • 30 minutes of daily exercise (walking, stretching).
  • Walk or cycle to work (if possible).
  • Replace fast food with fiber-rich foods (fruits, vegetables).

See the full offer for your company at: https://nonstopfitness.rs/offer-for-companies/. Provide your teams with a more comfortable work environment today and invest in the long-term efficiency of your business. Our experts are available for free consultations and customized solutions.