The modern lifestyle involves a lot of repetitive movements. Whether it’s industrial labor or computer-related work like typing, the chances are it has given you injuries. Even in your normal day to day life, using smartphones or tablets can really wear away at you. Much of this is related to a condition called repetitive strain injury and can range in severity. Mild aches in your extremities can develop into severe pain if not maintained or checked on. However, there are some ways you can prevent pain caused by repetitive movements.

The key to preventing pain is ensuring there are measures in place to stop it from happening in the first place. For personal situations, it’s sometimes a matter of common sense and caution. In the workplace, things can be more uncertain, so here are some tips.

Work Environment:

Setting up your work area for the day can be an important start. Workshops or industrial areas must be cleared of hazards and potential accidents. If you work at a desk or on a computer, set your chair up in a way that will reduce strain. Many cases of repetitive movement occur from being forced to work around your environment. The best method is prevention, and having your workplace accommodate you is a much simpler solution.

Regular Breaks:

Set regular breaks during your shift, incorporate stretches and exercises into these free periods. Even if you don’t have time for exercise, making use of small windows is good. If you’ve been stuck to a desk all day, try walking around the office or walking over to co-workers instead of emailing or messaging them.

If you’re a laborer in a warehouse, swap up positions, or rotate duties with a co-worker. An essential part of reducing repetitive movement is breaking off when you can and giving your body a change of pace. This is especially important on long workdays where you’re more likely to be worn out at the end of your shift.

Posture & Strain:

Bad posture can be the cause of many injuries, especially for the back and neck. If you work sitting down, make sure you have a proper office chair that can stand being used for over six hours a day. Laborers are taught how to handle heavy loads, making use of their knees and arms to reduce strained postures.

A lot of repetitive strain can come from tense muscles. This can be a result of many things, including stress or hyper-focusing. It’s important not to overdo any actions: try softer keystrokes or a relaxed grip — these will greatly reduce strain.

Repetitive movement still happens outside of the workplace, and the chances of developing injuries are just as common. If you are experiencing pain visiting a physical or occupational therapist can help you find the relief you need. Potential injuries caused by repetitive movement can be mitigated when addressed early. Physical and/or occupational therapy is a great way to help the body recover from and prevent future overuse injuries.

General Well-being:

On top of these, keeping your personal lifestyle as healthy as possible is also beneficial. Regular exercise and a good diet will promote toned muscles, healthy blood flow, and an overall stronger recovery system for your body. It also helps prevent some symptoms of repetitive strain, which include fatigue and weakness.

While repetitive movement is common in everyday life, that doesn’t make it any less important when avoiding injuries. The strain caused by such movement always has the chance to develop into severe pains that could require surgery. It can be prevented, however, with a good mix of preparation and attention.

Chronic repetitive strain injury pain left untreated may result in surgery. If your RSI pain has not gone away or continues to worsen please reach out to a local rehab provider for help. The faster you seek help, the sooner the body will recover.

Author bio:
After a long day’s work, Harper turns to yoga and meditation to successfully relax and destress. She’s also drawn to the Blues and easy-listening music. Check out her written pieces on her personal blog, Harper Reid.

As the years go on, more and more jobs require sitting behind a desk or connecting with your computer screen, for what feels like infinite hours during the workweek. It has been determined that desk workers sit for more than 1,000 hours per year due to the sedentary lifestyle many businesses and jobs now require. An increase in stress levels, back and hip pain, digestion issues, and poor posture are all examples of health problems employees experience at their desks. In order to eliminate the aches and pains, motivate yourself and your coworkers to increase their active lifestyle both inside and outside of your work shift! With these helpful tips, you and your colleagues will want to hop out of that desk chair more often!

1. Take Walks Outside
Being static at your desk all day forces your body to not only adjust itself to a sitting position but a restraint to the outside world as well. Taking the time to step away from your desk to take walks outside can increase blood flow and allow your body to shake out any tension or pressure caused by sitting down. As your blood is flowing faster, your energy levels rise. This ultimately helps with alertness and concentration so you’re performing to the best of your ability while working. If your company has some strict guidelines when it comes to leaving the office, boost your activeness by walking a few extra blocks during your daily commute. This will give you several more minutes of exercise before going to work!

2. Participate in Fitness Events
Another fantastic way to motivate yourself and other employees in your workplace is by participating in different fitness events within the community! 5K walks and runs, fitness classes, and many volunteering opportunities all include a good amount of physical activity. Also, they’re a great way for you and your coworkers to not only be active but to support a charitable cause as well! If there aren’t any fitness-related events in your town that can host your work crowd, organize one! Be sure to register your event online to skillfully keep track of your RSVPs.

3. If Possible, Work at a Standing Desk
This might sound crazy to some, but remaining in a sitting position for numerous hours can be kind of exhausting. Your body might feel fine within the first hour or two of your day, but when the fourth and fifth hours hit, pain and pressure become prominent in areas such as your neck, back, and shoulders. Worrying about your discomforts at your job can be stressful. To reduce the built-up soreness, try working to a standing desk for a while to switch your body’s normal sitting position to lessen those body aches. Standing at a desk can also assist in lowering blood sugar levels, which can be quite valuable to your health!

4. Take the Time to Stretch
Stretching your muscles can relieve a lot of stress placed on the body from sitting for long periods of time. Lengthening your joints can reduce the tightness that you might be feeling throughout the day. During your stretching session, hearing strange cracks or noises is normal. These are actually little “bubbles of nitrogen” that form around your joints that can pop when you extended your muscles.

The improvement of your mental, physical and metabolic health comes with changing your daily routine from consistently inactive to a day full of movement. It is vital to spread awareness about the harmful effects that can come with working a desk job, and how exercise can benefit the way your body feels and make going to work less immovable. Make sure to motivate other desk workers to pursue an active lifestyle to help boost the amount active workplaces!