How can I organize my working hours in an optimal way to stay healthy?
August 1, 2022 | 30,00 EUR | answered by Ludwig Born
Dear Doctor,
My name is Petra Herrmann and I have been working in an office job for many years, where I spend long hours sitting at a desk every day. Lately, I have been experiencing increased health problems which I attribute to my work routine. I suffer from back pain, neck tension, and feel that my eyes are strained from staring at screens.
I am concerned about my health and wonder how I can optimize my work time to stay healthy. Are there specific break regulations I should follow? What exercises can I incorporate into my workday to strengthen my back and neck muscles and prevent tension? Are there special ergonomic tools that could help improve my posture and relieve strain on my eyes?
I am willing to make changes in my work routine to improve my health. I would appreciate specific tips and recommendations on how to effectively manage my work time to stay healthy in the long run.
Thank you in advance for your support.
Kind regards,
Petra Herrmann.
Dear Mrs. Herrmann,
Thank you for your message and your trust in my expertise in the field of occupational medicine. I am sorry to hear that you are suffering from health problems related to your office job. It is important that you take care of your health and make changes in your work routine to stay healthy in the long term.
To optimize your work time and improve your health, there are some measures you can take. First of all, it is important to take regular breaks to relieve your body and eyes. Experts recommend taking a short break every 60-90 minutes, during which you should stand up, stretch, and look away from the screen. These short breaks can help release tension and relieve eye strain.
Furthermore, it is important to incorporate regular movement into your work day. There are specific exercises you can do in the office to strengthen your back and neck muscles and prevent tension. These include shoulder circles, head and neck exercises, and back stretches. These exercises can help reduce muscle tension and promote blood circulation.
In terms of ergonomic aids, there are various options to improve your posture and relieve eye strain. An ergonomic office chair with adjustable backrest and armrests can help support a healthy sitting posture. A height-adjustable desk also allows you to switch between sitting and standing, relieving your back muscles. Additionally, special screen glasses or screen filters can help reduce eye strain.
In conclusion, I want to emphasize how important it is to pay attention to your posture and health in the workplace. By making small changes in your work routine and regularly performing exercises, you can help improve your health in the long term. Do not hesitate to contact me if you have any further questions or need additional support.
Best regards,
Ludwig Born, Occupational Physician.
