9 to 5 Workday

9 to 5 Workday, Back Pain

The 8 Worst Jobs for Back Pain

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Back pains are becoming quite common nowadays and one of its causes is the person’s occupation. Most of the employees are at a high risk for back injuries. It is not necessary that back pain is caused only by lifting heavy objects; a person sitting on the desk and in front of the computer for several hours can also suffer from back pain. So, rigorous jobs are not the only ones causing back pain. In addition to this, there are several employees who are not aware of the effects of their job on their back. They tend to ignore their minor back pain, which becomes severe within no time.

Listed below are the top 8 risky careers that lead to back pain:

1. Construction workers

Those who work at construction sites have to lift, bend, carry, and pull heavy objects. Most of their movements are repetitive that leads to injuries and back pains. Moreover, those employees who work on scaffolds are at a high risk to get serious spine injuries from falls.

2. Farmers and Gardenersfarmer

Their job mostly consists of bending and stooping, which leads to severe back pains. Their repeated movement can even lead to overuse back injuries.

3. Store Checkout Employees

More than 50% of checkout employees suffer from back pain. Their work requires them to stand for longer duration at the retail store checkout counters. They even have to lift heavy cartons that cause severe back and neck pain.

4. Dentists and Nurses

Over 80% of nurses suffer from acute or chronic back pain as they have to lift, carry, turn, and hold patients repeatedly. On the other hand, dentists need to work in awkward positions and keep bending every time to see a patient, which leads to back pain.

5. Housekeepershouse

These employees have to spend several hours in cleaning the house by bending, scrubbing, picking things up, and carrying objects from one place to another. All this adds up to serious spinal injuries and sprains.

6. Waiters and Cooks

The waiters and cooks working in hotels and restaurants have to spend a lot of time standing and working. Their work involves cleaning dishes, serving food, chopping and cooking for a considerable amount of time. Their hectic work schedules increases strain on their body and causes back pains.

7. Childcare Professionals

Their most important job is to take care of toddlers and for that they need to carry them. Picking up toys and babies for the entire day can cause severe back ailments. Also, they need to sit on small-sized chairs in the classrooms, which can be quite uncomfortable.

8. Auto Mechanicsmechanics

Their job involves lying on their backs or standing under the cars to work with their arms raised for most of the time. This leads to severe strains on the muscles located in their back. Also, they need to carry heavy tools by bending and twisting their body.

If you are working in any of these risky careers, then it’s time for you to take steps to prevent neck and back injuries.

9 to 5 Workday, Healthy life

5 Ways to Reduce Stress at Work

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A poll conducted in 2013 shows that stress is the cause for 40% of adults to lay awake at night. Research has shown that maintaining a high stress lifestyle can negatively impact a person’s overall health, both mentally and physically. So what can the average person do to help reduce the amount of stress they experience while at work?

Deep Breathing Exercises

Growing up, your mother or teacher has probably taught you that when you’re upset, take a deep breath and count to ten to help you calm down. This technique can also be incredibly helpful when dealing with a hectic, stressful work day. However, unlike the technique your mother probably taught you, consider conducting this exercise like this:

  • Inhale for five seconds
  • Hold
  • Exhale, through your nose, for 5 seconds

Reduce Distractions

When you’re concentrating on a project with a quickly-approaching deadline, it is imperative that you stay on task and not get distracted! However, in today’s high-tech world with emails, instant messages, telephone calls and so on, staying focused can be one of the most difficult aspects of our job. Try to reduce or eliminate the amount of distractions that you encounter when you are working on an important assignment. If you really need to, place a “Do Not Disturb” sign on your office door, and tell your secretary to hold your calls until further notice.

Make a To-Do ListList

We make a shopping list when we need to go to the grocery store, so why not make a to-do list for your everyday office schedule? To-do lists are a great way to help reduce the stress that is often associated with having too much to do within a short amount of time, and as you check off each item on the list, you will feel as if you have achieved more at the end of the day – which will help boost your self-confidence.

Aromatherapy

Aromatherapy is a widely used, and often controversial, technique for reducing stress and other ailments of the mind and body. Research has shown, however, that aromatherapy can help relax the mind during high-stress events. Fragrances such as lavender, chamomile, peppermint, and others have quickly become the go-to fragrances to help reduce stress, anxiety, and even depression.

Buy a Stress Ball

Stress balls, Chinese harmony balls, hand grips, or even a yo-yo can be especially helpful during certain stressful situations while at work. These items help yballou to release built-up stress and frustration in a natural and healthy way, while at the same time improving the strength of the muscles in your hand and fingers.

Work-related stress and anxiety impacts nearly half of the working population. We live in a fast-paced, high-demand society which often leads workers to losing sleep due to the inability to manage their stress properly. Following the tips above, you can begin your journey to proper stress management, and rest peacefully at night.

9 to 5 Workday

The Best Way to Use the Computer without Destroying Your Eyes

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After you learn how to sit in front of a computer, it’s time to protect your eyes too!

A large part of the population use the computer for either work or play on a daily basis. Whether you’re working or playing, it is important to pay close attention to the health of your eyes. Research has shown that spending multiple hours on the computer can lead to unhealthy eyes and various eye conditions. Below is a list of easy tips you can use to help protect the health of your eyes while working on the computer.

Correct Posture

Maintaining the correct posture while sitting at the computer is one of the simplest things you can possibly do. Not only will practicing good sitting posture help your lower back, hips, neck, and shoulders stay in correct alignment, but it will also help you to view the screen correctly as well. According to OSHA standards, your computer monitor should be placed directly in front of you and no less than 20-inches away. Additionally, the top of the screen should be at or below eye level. Following these standards will help reduce eye strain and other associated eye conditions.

Use Anti-Glare Filters on your Monitor

Anti-glare filters will help protect your eyes from the harmful glare that reflects off your monitor from surrounding light sources. They may also reduce the glare produced from your monitor. Additionally, these anti-glare filters will help protect your computer screen from harmful cleaning chemicals and scratches.

Adjust your Monitors Brightness Settings

Bright lights can also play a major role in the development of eye strain and headaches. By adjusting the brightness of your monitor, you can reduce the risk of straining your eyes. Additionally, if you find that the reading materials on your screen are too large or too small for you to read comfortably, try adjusting the font size within your computer settings.

Give your Eyes a Break

20-20-20

Looking at the computer screen can make your eyes feel tired, dry, and strained. It is important to periodically look away from the screen to help rejuvenate your eyes! For every 20 minutes of looking at the monitor, make sure you look away at something in the distance, preferably at least 20 feet away. This will help your eyes refocus. Additionally, you can perform eye exercises such as rotating your eyes in a figure 8 along the floor. For dry, scratchy eyes, keep some eye drops in your desk to help remoisten them the way your tears normally would.

We all strive to live a healthy lifestyle, but often one of the least thought-about, but equally important parts of our body are not considered: our eyes. Many people believe that periodic eye strain and headaches due to poor eye sight are a common matter; something that’s not worth worrying about. Contrary to this belief, eye strain and headaches are one of the most complained about health issues among office workers. By following the tips above, you can help reduce or eliminate the risk of developing eye strain and their related headaches.

9 to 5 Workday, Back Pain

How to Sit at a Computer

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Did you know that there is a right and wrong way to sit at the computer? Many people may know this, but continue to practice poor habits while working or playing at the computer. These poor practices typically lead to back and neck problems due to improper alignment of the spinal column and undue strain and pressure on the muscles, ligaments, and nerves throughout the back and spine. In this article, we will provide you with tips to help you retrain yourself to sit properly at a computer.

1. Sit-up Straight

One of the many poor habits that people, especially office-workers, end up forming is slouching or “getting comfortable” at a computer. Slouching while sitting is one of the worst habits a person can have because it is one of the biggest reasons for lower back problems. Slouching causes you to inadvertently put additional stress on your lower back muscles – or can even cause you to pinch a nerve.

By sitting up straight at the computer, you can help alleviate some of the strain, and relocate the stress and weight of your body into other, more appropriate areas. While sitting at the computer, your hips should touch the back of your computer chair so that they are in alignment with your spine. It is also important to ensure that your hips are slightly higher than your knees, and that your feet are placed flat on the floor.

2. Be Mindful of Your Computer Chair

When purchasing a computer chair, it is important to sit in the chair prior to purchasing! In addition to determining whether or not the chair is comfortable, also make sure that it offers some adjustment options. Good options to look for are: height adjustments, adjustable back/lumbar support, and fitted or removable armresSitting at a computerts. The first two options mentioned here are pretty self-explanatory; however, it is important to remember to keep your shoulders relaxed while sitting at your desk. If you cannot find an affordable desk chair that includes fitted armrests, then you should remove the armrests to ensure proper spinal column alignment.

3. Use a Small Pillow

If for any reason you are not able to purchase a chair that offers an adjustable height option, you can easily use an alternative method to ensure that you’re properly aligned while sitting by using a small pillow or purchasing an inflatable cushion. Many office-workers prefer this method, since oftentimes they are not in control of the type of office furniture they can use!

4. Take Breaks

If you use the computer often, it is important to take periodic breaks to give your body and circulatory system a rest. Ideally, try to take a one to two minute break every 20 to 30 minutes, or a 5-10 minute break every hour. During these breaks, try to do other activities that do not require you to sit or work at the computer such as checking the mail, getting a cup of coffee, etc. Keeping your body active, even when you have a mostly stationary job, is more beneficial to your health than you may realize.

break

Most of us know that proper alignment while sitting, standing, and sleeping is just as important to our overall health as is eating a proper diet, however many of us do not practice good posture while working or playing. By practicing these tips on proper posture while sitting at the computer, you can ward off chronic back pain.

 

9 to 5 Workday, Headache

5 Workday Headache Remedies

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Dealing with headaches and migraines can be absolutely exhausting – especially while you’re trying to get work done. When you have a headache, it can make it difficult to focus on your tasks. As the headache progresses into a migraine, you become sensitive to light and sound. Let’s face it, headaches can be quite debilitating. So if you start feeling a headache or migraine coming on while you’re at work, try some of these simple tips to help alleviate the pain.

Headache

1. Keep Essential Oils in your Desk Drawer

One of the best, and most recommended natural headache remedies is to use lavender oil. Lavender oil can be inhaled or absorbed through the skin to help ease aches and pains. To inhale, place one drop of oil into one cup of boiling hot water (one drop per 8 ounces). Inhale the vapor. Alternatively, you can also apply a drop of lavender oil to the temples of your head and massage it into your skin for a topical treatment. In addition to lavender, there are many other essential oils that can help ease headache pain.

2. Eat Flaxseed

If you feel a headache starting while you’re on your way to work, try picking up a flaxseed muffin or enjoying a bowl of hot flaxseed cereal. Hot flaxseed cereal is similar to oatmeal, but it is higher in protein and lower in carbohydrates. It has also been shown to have headache reducing properties. You can often find flaxseed cereals at your local grocery store or health food store.

3. Ease Tense Muscles

More often than not, headaches are caused by everyday stress and tension. Chances are, when you begin feeling a headache, your muscles in your neck and shoulders are tense and tight. Try unknotting these tight muscles by massaging them, or having someone else do it for you. Additionally, you could practice some muscle stretches or yoga techniques to help release the built up tension in your shoulders and neck. Whichever option you choose, stay focused on your breathing patterns. Breathing and staying oxygenated while working out the kinks is essential, because every muscle in your body needs oxygen.

4. Stay Hydrated

Other than the normal stress and tension headaches, dehydration is often a leading cause of developing headaches and migraines. Drinking too much coffee, alcohol, and sodas have been shown to dehydrate the body, leading to frequent, painful headaches and migraines. If you’ve already developed a headache, drink a tall glass of water, then continue to sip a second glass throughout the day to help rehydrate your body. You will begin to gradually notice the pounding in your head lighten up, until it disappears altogether.

5. Consider Quitting Smoking

Smoking deprives your brain and body of the oxygen they need to function properly. Smoking too much not only increases your chances of developing lung cancer and other health concerns, but it can also cause frequent headaches and migraines. If you’re a smoker who experiences headaches on a regular basis, it may beno smoking time to consider kicking the habit. Furthermore, if you’re already experiencing a headache, skip stepping outside at your next break time for a smoke break. Instead, try some of the earlier mentioned headache reducing techniques, or take a few moments to get some exercise by walking up and down the stairs. Exercise will help increase your heart rate, which will help pump blood and oxygen to your brain to alleviate the headache.
Headaches can be downright debilitating, if you let them. There are a number of natural remedies you can try to help alleviate the pain, as well as over-the-counter medications you might consider. If you experience frequent headaches (more than twice a month), then you may want to consider talking with your doctor. There may be other, more serious reasons for your persistent headaches.

9 to 5 Workday, Ergonomics

Proper Hand and Wrist Position for mouse

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Working at the computer can sometimes be a daunting and repetitive task, but it shouldn’t affect your health! Proper hand and wrist position is just as vital to your overall health and well-being as is the proper sitting posture. Here’s a few tips on how to achieve the proper position for your hands and wrists, and why this is so important.

Prevent Carpal Tunnel Syndrome

According to Mayo Clinic, carpal tunnel syndrome is a condition that affects the hand and arm of a person due to over-use or consistent, repetitive motion of the wrist and arm. The carpal tunnel is a small passage located inside your hand, on the palm side of the wrist, which contains and protects the primary nerve that delivers blood from your heart to the tendons in your hand. This allows you to bend and move your fingers. When this passage becomes compressed, it typically leads to tingling, numbness and weakness in your hand and fingers.

Proper Hand and Wrist Position is Key

While research studies have not confirmed whether frequent keyboard and mouse usage can lead to the onset of carpal tunnel, theoretically it is quite possible! If you work or play at the computer often, practice these tips to help prevent the onset of carpal tunnel syndrome:

  • Keep the keyboard placed directly in front of you with the mouse positioned next to it.
  • Position the mouse so that, while using it, your wrist and arm are straight. Your wrist should not bend, nor should you need to reach for the mouse in order to use it properly.
  • If possible, purchase a desk that includes a keyboard tray. Keep the keyboard and mouse on the keyboard tray. If sitting in the proper position, this will help you to maintain proper hand and wrist position while using the mouse and keyboard without even realizing it!
  • Consider purchasing a wrist rest to use with your mouse and keyboard. 

In addition to these tips, you should also be aware that bending your wrist in an awkward position for any reason while working on the computer for extended periods of time, whether its bending it sideways or upwards, will put you at a potential risk for developing carpal tunnel.

How to use mouse

Alternative mouse and keyboard options may also help prevent pain, discomfort, and the onset of carpal tunnel. If you’re in the market for a new mouse or keyboard, consider purchasing a mouse with a trackball and a split-key keyboard. A trackball mouse will give your wrists and hands the added comfort it needs when scrolling, pointing, and clicking; and a split-key keyboard will help you to position your hands correctly over the keyboard for easy, pain-free typing.

Don’t Become a Statistic

According to the Center for Disease Control and Prevention (CDC), an estimated 3.1% of Americans between the ages of 18 and 64 had carpal tunnel syndrome in 2010. Don’t be a statistic! Take care of your wrists and hands now; follow these tips to help prevent against this condition.

9 to 5 Workday

4 Bad Habits at Work You Don’t Know You Have

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Habits. Everybody has them. Some are good; some can help make you more professional, punctual, and reliable. However, we all also have some bad habits that we should consider breaking. Some bad habits you may not even realize you have! So, what are some of the bad habits people often perform during the workday that they may or may not be aware of?

Snacking too much

Snacks are great, and are important to have in our diet. But, too much snacking can be detrimental to your health. Healthcare professionals and dietitiSnacksans agree that you should limit the amount of snacks in your daily diet to two per day – mid-morning (approximately 2 hours after breakfast) and early-evening (after dinner, but no later than 8 p.m.).

Additionally, the type of snacks you choose could be harmful to your health. If you’ve got a sweet tooth at 10 o’clock in the morning, skip the candy bar from the office vending machine and opt for a piece of fruit instead. Eating an apple with a piece of cheese or a pack of peanut butter crackers is a much healthier snack alternative, and will leave you feeling fuller longer than the Snicker’s bar.

Slouching

Whether you realize it or not, when you spend several hours sitting at your desk or in front of the computer, your bad slouching habit will eventually sneak up on you. Slouching is one of the worst habits that an office worker can have! It puts strain and pressure on areas of your back, neck, and shoulders that otherwise wouldn’t happen if you practice good posture. Too much slouching can also lead to low-back pain and other health conditions.

Too Much Coffee

The average worker drinks between 4 and 12 cups of coffee per day. As delicious as this warm drink is, too much can be harmful to your health. Drinking too much coffee can lead to many different health concerns, including stomach ulcers. Coffee contains and incredibly high amount of acid. This acid, over time, can slowly begin to erode the inner lining of your esophagus and stomach.

Additionally, too much coffee can be harmful to your kidneys. Most healthcare professionals will tell you that a healthy amount of coffee is only one to two cups per day. If you notice that you’re drinking more than that, substitute the caffeine fix for something more nutritious like a glass of juice or water. Also consider changing your sleeping habits so that you don’t feel so sluggish throughout the day.

Fast Food Lunchfast food

Most people only have 30 minutes to an hour for lunch. This is the primary reason why people stop by McDonalds, Burger King, and Wendy’s for a quick drive-thru lunch. However, the high fat often associated with these fast food places will likely lead you to gaining more weight than you’d planned. Instead of choosing a fast food lunch, opt for packing a healthy, well-balanced lunch instead.

This will not only allow you to take your full lunch break, but will keep you healthy and provide your brain and body with the vital nutrients it needs to function properly. A sandwich, carrot sticks, apple slices, granola bar, and a bottle of water will prove to be more satisfying in the long run than that Big Mac with cheese.

Other Bad Habits You Don’t Know You Have At Work

The above list of bad habits are just the tip of the iceberg. There are literally hundreds of habits that people do that they may or may not be aware of. Here’s a few more examples, including ways to break them.

Smoking – It’s well-known that smoking cigarettes can lead to COPD, lung cancer, as well as many other forms of cancer. If you’re a smoker and you want to break the habit, talk to your doctor. Your doctor may be able to prescribe various patches or pills to help you break the habit. Alternatively, you could also consider switching to electronic cigarettes. E-cigarettes allow you to control the amount of nicotine you use on a daily basis, so you can slow down at your own pace. And, they are typically healthier for those around you since you’re not exhaling “smoke”, but rather water vapor.

Lifting Incorrectly – There is a right and wrong way to lift and move heavy objects. Incorrect lifting habits can lead to many problems with your lower back.

Over-the-Counter Pain Pills – Working in a high stress or loud environment, headaches and migraines are common. However, taking too many pain pills can ultimately hurt your body more than the migraine themselves! Pain-killers have been known to be linked to the development of stomach ulcers and other stomach related conditions. If your migraines and headaches are due to stress, try practicing some stress relieving exercises. If they’re linked to loud noises, be sure to use protective ear muffs to help reduce the decibel level of the noises around you.

Whether you realize it or not, bad habits seep into our everyday lives, regardless of whether we’re at work or at play. Being proactive and paying attention to these habits to try breaking them will not only make you feel good about accomplishing a goal, but it could also help improve your overall health.

9 to 5 Workday, Neck Pain

Position Your Monitor Correctly to Avoid Neck Pain from Sitting

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pain the the cervical spine

Today, with an increasing percentage of people spending extensive amounts of time in front of a computer monitor, there has been a sudden increase in neck and back related issues. According to a recent study, more than 60 percent of all office going individuals who spend at least half of their day in front of a computer screen are bound to face problems associated with neck pain from sitting at some point in the year.

Lack of Awareness

What’s surprising is that even with the rising incidences of these issues, there has been no real effort from a major share of employers to educate their workers on the importance of maintaining the proper working position in front of the computer and taking regular breaks from sitting. If you don’t want to end up on the wrong side of the pain spectrum, it’s imperative that you take proper care of yourself and make adjustments to your workspace, specifically your computer monitor. This is because poorly positioned computer monitors are the ruling cause for neck and back pains among office goers.

Making The Change

Having to decide on the best location for your monitor on your work desk can be a tricky challenge. However, you need to remember that if proper thought is not applied in this regard, you will end up experiencing excruciatingly painful days ahead over a period of time. The issues you experience would include headaches, strain to the eyes, and most importantly, neck pain from sitting long hours, which could be debilitating. The following pointers will give you a perspective on how to position your monitor in the optimal ergonomic position.

setup your desk

  • If you are working for extended hours in front of a monitor, the optimal position for your monitor would be at the center of your table directly in front of your eyes.
  • Your monitor needs to be at an arm’s length away from your seated position.
  • When it comes to height, the ideal would be to place your monitor at a height that is exactly at eye level. To achieve this, you could either lower your monitor or raise the height of your chair. Regardless of whether it is too high or too low, it would be putting strain on your neck. In the scenario where you are working with a large monitor, say larger than 20 inches, your monitor needs to be placed so that upper limit of your viewing area is around 3 inches above eye level.
  • By tilting your monitor a teeny bit upwards so that the base is a bit closer to you in comparison to the top. By doing this, you can view the whole screen and its contents with more clarity. Tilting the monitor downwards doesn’t really work in your favor in any scenario except maybe to avoid glaring lights
  • If you find yourself hunched over with your nose almost touching the screen, it means you either need to get some new prescription glasses or you need to adjust the font size. The size of your text displayed on the monitor should be at least two to three times larger than the size of the smallest text you can read. Smaller sized fonts can actually cause neck pain from sitting over an extended period of time.

Following these tips can go a long way in preventing unnecessary strain on your neck and back and thus avoid painful neck injuries. You can’t obviously cut down your time in front of your monitor, so making these adjustments would keep you safe and capable of maintaining your quality of life.