Having a competitive job is exciting. It can present you with an abundance of opportunities for professional and personal growth. More importantly, it is one of the most reliable means of creating a financially stable life.

But, it is no secret that having a flourishing career can be quite physically demanding. You may need to put in more hours to accomplish the tasks entrusted to you. At times, to meet deadlines, you may find yourself missing meals as well. Plus, there’s also the physical pain that comes with actually doing the work.

Even in a sitting position, you can feel a strain on your back, neck, and legs. If you use the computer throughout the workday, you can also strain your eyes and frequently experience pain from your fingers to your elbows.

These are some reasons why it is an absolute must to be mindful of office work strain and to address it in any way you can. If you have every intention of being a completely productive member of the company you work for, taking care of your health should be a deliberate effort.

This should not be too difficult; small changes can actually create big, positive results. Here are five changes you can easily make:

1. Invest in a standing desk.

This piece of furniture has the ability to address a few of the health issues that office employees develop due to work such as back pain, stress, and difficulty concentrating.

In a study conducted by the Human Factors and Ergonomics Research Laboratory of Cornell University, it was revealed that using a standing desk at work can do wonders in alleviating musculoskeletal discomfort. The people who participated in the study by switching to a standing desk experienced relief from the back strain of sitting in front of the computer for long hours.

However, it is important to note that it may not be too healthy to stand all day doing office work. When you invest in a standing desk, basically, what you want to do is to increase your range of movement without putting a halt to your work.

This is because doing one thing in just one position for a long time is hardly healthy. When you have been sitting far too long, move to a standing desk and get a bit of exercise. When you are tired from standing, go back to sitting.

2. Organize your desk.

An organized desk is one of the keys to preventing accidents in the workplace. Most of the time, straining to reach something because of the huge pile of paperwork blocking your work essentials leads to a domino effect wherein one thing falls after another, and another, and so on.

Plus, a disorganized desk can be quite stressful to see. So, during your free time, take a quick lesson from Marie Kondo and apply simple organizing hacks. Organize your desk by getting rid of rubbish, then put every single item in its proper place. Give your workspace a wipe-down and a thorough sweep as well.

When you organize your desk, not only will all the things you need for work be within easy reach, you can avoid accidents as well. Most importantly, you can find a bit of joy (which can increase endorphins in your system) in your work life when your workspace is clutter-free.

3. Take the stairs.

Climbing stairs instead of taking a lift is a fantastic way to squeeze in a simple workout into your demanding day at the office. Stair climbing improves blood circulation and is good for the heart.

Likewise, the activity prompts you to improve your posture and it can strengthen your musculoskeletal system. And, perhaps, the best benefit is, it can help you manage your weight, which can contribute to alleviating your back pain.

Therefore, every time you need to go from one floor to another during the course of the day, do not bother with the lift and take the stairs instead.

4. Exercise parts of your body that you often use for work.

If you work on the computer throughout the day, perform finger and wrist exercises to prevent or ease De Quervain’s tenosynovitis and even carpal or cubital tunnel syndrome.

These are conditions that affect the different fingers, the wrist and elbows that usually develop due to repetitive movements, holding your hand and arm in an uncomfortable position for a long time (such as when you are working on the computer), and carrying heavy weights with your hand often.

5. Make massage a regular treat for yourself.

Massage will alleviate the discomfort caused by office strain. The strategic kneading of massage can undo tense muscles and joints. At the same time, it has the ability to decrease work-related stress.

Chair massage, for example, is perfect for corporate people. The session is usually done in just 30 minutes and it can reduce headaches from sitting in front of a work-screen for too long. It can also alleviate neck and back pain, and reinvigorate your body.

Take time for self-care

It is great to have a job that provides well for you. But, what’s better than that is having a healthy mind and body that will allow you to do that job for as long as you wish.

So, do not take office work strain lightly. When work is stressing you out and causing you physical pain, redirect your focus to yourself and do a few easy things that are beneficial for your body and mind.

About The Author:

Marc Innes is the Owner and Principal of the School of Natural Therapies, a training school for Massage & Holistic Therapies located in London. Marc began his career in the NHS, working in a number of managerial and training roles within the Ambulance Service in London. He spent much of that time educating and coaching medical staff. Over time, he developed an interest in all things complimentary to Allopathic Medicine, in particular, Reiki Healing and EFT, which culminated in running a successful teaching and ‘energy healing’ practice. Marc is passionate about the massage and complementary therapy industry.