Keeping healthy at work

No matter what type of work you do or where you are based, it is important to take care of your musculoskeletal (MSK) health and be aware of any safety risks that may be impacted by how you work.  

We are all individually responsible for health and safety within the workplace; to comply with guidance, undertake appropriate training, highlight problems, and be aware of polices and processes, to ensure a safe working environment.  

During lockdown many of us had to work from home, others who continued to work in the community or another setting had additional safety considerations to comply with. These measures were put in place to ensure that we could work safely. 

Looking after our health and safety within the workplace is governed by HSE Health and safety executive guidance. They provide information for employers and employees; on managing risks, supporting workers who have a disability, or long-term condition, lone workers, older workers, pregnancy, etc.  

Are you aware of the guidance in relation to tasks that may impact your MSK health such as: 

• prolonged sitting.
• standing.
• bending.
• lifting.
• kneeling.
• repetitive movements.
• being in one position for extended periods.

If not, check out the HSE guidance on managing MSK risks at work. Speak with your manager or health and safety representative about any concerns you may have and training that you might need. 

Employers must protect workers from the risks of musculoskeletal disorders (MSDs) being caused or made worse by work. These can include injuries and conditions that can affect the back, joints and limbs. If you are living with arthritis or an MSK condition you may need to review how you work. Consider what adjustments or equipment you need to ensure you do not aggravate your condition and to help you to continue to work safely.  

Work life balance

Think about your work routine, whether you work from home, in the community, shop, factory or fields, being conscious of your MSK health and building in some movement can help.

Do you:

• build in time in your day to speak with colleagues?
• stretch or move?
• change position?
• take some time out for a tea or lunch break?
• go for a walk?
• just close your eyes and breathe for a few minutes?

Looking at our work routines, finding small ways to manage our musculoskeletal and mental health is essential to our wellbeing and improve our work life balance. 

Working from home

Having the flexibility to work from home, whether part or full time, can be a good way to continue to work if you have a disability or health condition. It can however, feel isolating if not managed, which can have a negative impact on our overall wellbeing, so staying connected is really important. 

• Create a suitable and safe space dedicated to work that limits distractions, and that you can set up with everything in the right place for work.
• Try and aim for a space with adequate lighting, suitable chair, desk, monitor and laptop set up properly and at the right height. If you need specialist ergonomic equipment, consider applying to Access to Work. AtW can be applied for if you work at home as well as another location.
• You can find out how to set up your home workspace and what support is available on the HSE website.
• Stay connected with work. Check in regularly with colleagues, and with your manager so you're clear on what you need to achieve and can adapt as needed.
• Staying connected will mean different things to different people, so find out what works for you (and respect what works for others).
• Don’t just focus on work. Initiating scheduled virtual check ins and coffee catch ups can be a great way to keep in touch and break down ‘virtual’ barriers.

Workstation set up

The key principle of ergonomics is to not put yourself into a position where your body is under strain or stress.  

The following basic principles should help in making you as comfortable as possible. Included are a few ideas and tips to help achieve a reasonable desk set up that supports your MSK health for the different environments you may find yourself working in.  You can also check out advice from the Chartered Institute of Ergonomics & Human Factors.

• Make sure your feet are firmly on the floor, directly facing your computer screen and with your chair level meaning you have a 90-degree bend at the knee.
• If your chair is raised and you cannot reach the floor, you should use a footrest.
• Avoid leaning over and having to reach for your mouse, keyboard or screen - this will put added pressure on your arms, neck and shoulders.
• Keep the keyboard and screen centrally in front of you in line with your body, your hands should be straight out in front of you when you are typing.
• Keep the mouse close to side of the keyboard so you are not having to reach for it.
• Position the computer screen an arm’s length away with the top at eye level when you are sat back in your chair. Consider adding a monitor arm to allow you to move the screen monitor to a position which suits your needs.
• When sitting, there shouldn't be pressure from the chair on the back of the knees – make sure there is a gap. You may need a specialist chair to suit your needs if you have arthritis or an MSK condition.
• Avoid glare on the screen, and use desk lamps if you have them to ensure adequate lighting in the area you are working in.
• Wherever you’re sitting – sit back into the chair and bring the equipment (keyboard, mouse etc) to you, this way you avoid over-reaching.

Read about the issues Caroline faced when working from home “Working from home left me with musculoskeletal pain”.