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Is stress getting you down? Are you struggling with back pain? Have your joints been aching of late? If so, it’s time to start looking after yourself at work. Every year, millions of working days are lost as a result of work-related illness. You can’t prevent every ache, pain or accident, but you can try and reduce the risk. Here are some hassle-free hacks that will help you stay healthy at work.

Get moving

Do you spend hours on end sat at a desk? If so, it’s important to start taking regular breaks. Go for a short walk, even if it’s just around the office. This will give you a chance to rest your eyes from the screen, and stretch your legs. When you’re sitting or standing for long periods of time, you can become stiff. Every hour, get up and move around.

Sit up straight

Poor posture is one of the most common causes of back pain, the most prevalent work-related illness out there. When you’re working, make sure your posture is correct. Your back should be straight, and your shoulders relaxed. Adjust your desk or chair to make sure that your screen is level with your eye line. If you’re too high or low, you’ll be reaching for the keyboard, and this may cause you to slouch. It can also increase the risk of overuse injuries, such as carpal tunnel syndrome.


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Protect your eyes

Staring at a screen all day can damage your eyes. If you’re getting headaches, or you’ve noticed changes in your vision, book an eye test. It’s also worth asking your employer about using eyecare software. This is built-in on some computers, and it helps to neutralize the bright blue light emitted from the screen. If you work on a construction site or in a factory or warehouse, make sure you wear protective goggles. If you’re doing a dangerous job, your employer is duty-bound to ensure you have suitable safety equipment. If you get injured as a result of their negligence, you have every right to claim compensation, and it’s worth seeking the advice of a legal expert like Bogdan Martinovich.


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Identify stress triggers

Stress is a very common problem in the workplace. It usually arises when you have a lot on your plate, for example, when a deadline is approaching, or other members of staff are off sick. Stress can also be caused by bullying or tension with colleagues. External factors, such as money worries or family problems, may also exacerbate work-related stress. It’s beneficial to try and identify stress triggers. This way, you can act early, and prevent the situation from getting worse. Effective self-help techniques include massage and meditation, exercise, and taking time out.


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If you’re not feeling tip-top, your job may be to blame. Making simple changes at work can really help to improve your health and reduce the risk of injury and illness. Take these health and safety tips on board, and hopefully, you’ll be fighting fit in no time.

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