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Tips to Prevent Workplace Pain

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Aside from the normal challenges we face every day in our workplace, almost all of us employees, suffer from physical pain, like back pain that affects our productivity and performance. Bodily pain makes it difficult to focus in our work thus decreases our health and outputs. This recurring problem shouldn’t be neglected in the workplace, it should be properly addressed by those concerned members.  JobsforeveryJuan will be sharing some solutions to be applied at your workplace. Every staff should be encouraged to practice the tips and guidelines below.

Note: Infographic found below the article.

These are the primary factors that causes pain at work:

A. Force – Your work involves lifting or moving heavy objects.

B. Repetition – Your work involves repetitive motion over long periods of time

C. Posture – Poor posture such as slouching

The three factors above can cause fatigue and injury.

Tips to Prevent Workplace Pain


When standing, avoid slouching and try to keep your weight balanced on your feet. When sitting, choose a chair that allows you to rest both feet flat on the floor while keeping your knees level with your hips or prop your feet with a footstool or other support. If you work at a computer, make sure that your monitor, keyboard, mouse and chair are positioned properly. If your job requires you to be on the telephone all day, use a headset. Never support the phone between the shoulder and the ear as it can lead into displaced disks requiring surgery.


Think before you lift. Lift with your knees and keep your back straight to tighten your core muscles. Remember to hold the object close to your body. If the object is too heavy, ask for assistance. Push heavy objects rather than pulling them.


Avoid engaging in redundant tasks. Try to alternate physically demanding tasks with less demanding ones. Avoid unnecessary bending, twisting, and reaching. Limit the time you’ve spent doing a particular job.


Don’t sit in the same position for long periods and make sure to change your position as often as practicable. Frequent short breaks are better than fewer long ones. It gives the muscles a chance to relax while the latter takes the tension. Take a break away from your workstation like getting a drink, going out to get some fresh air, filing or photocopying.

Moving around and stretching a bit can also increase your body temperature slightly. Working in an office with extreme cold temperatures can lead to increased muscle tension and hunched shoulders.


Your body is communicating to you through the pain that you feel. It signals you that injury is coming. Be mindful of what your body is telling you and adjust your circumstances to relieve pain and prevent the risk of more serious injury.

These tips will be beneficial to everybody at work. When every staff is healthy, there’s a likelihood that production increases resulting to company progress. So let us be cautious with our actions in order to stay safe and healthy.  In the long run, it is us who will benefit from it. Stay healthy Every Juan!


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