1. Ways to help relieve pain at work:

• Exercise/stretch your joints and relieve pain between tasks, e.g. hand exercises
• Use alternative ways of doing the job/ tasks to alleviate pressure on your joints and limbs
• Use splints to relieve pain in the wrists and increase the strength of your grip
• Take regular movement breaks to provide rest periods for joints and muscles
• Change your footwear, including insoles/orthotics to reduce lower limb pain
• Use heat or ice packs to reduce pain and inflammation
• Take painkillers as appropriate – including as a preventative measure

 

Do not forget movement breaks just because you are working from home. Walk to the garden, up and down the stairs, to the kitchen for a glass of water. Anything to maintain movement and release tension in the muscles and joints. When you are hunched over a laptop at the kitchen table, on the couch or even in bed, it does not take long for joint, back and neck pains to return.

 

2. Changes to equipment, including:

• Adapted computer equipment – e.g. ergonomic keyboards, ergonomic mouse and voice-activated software
• Better positioning of office equipment and furniture to reduce strain on joints
• Equipment to help with driving to and from work e.g. adapted controls, specialist car seats
• Adaptive equipment and gadgets – save energy and joint movements to help you complete work tasks in a smarter manner

 

If working from home, ensure that your workstation has the same adapted equipment, comfortable and appropriate seating, and that equipment is positioned correctly to reduce strain. Most offices are designed for proper ergonomics; at home on your own, try to remember the best height and angle for your chair and computer.

 

3. Changes to the physical environment, including:

• Ramps, rails, changes to door handles, automatic opening doors, stair lifts, parking space nearby, etc.

 

4. Training in new skills, including:

• Alternative ways of doing tasks to reduce pressure and load on joints and limbs
• Keeping the correct posture and protecting your joints by using different movement patterns
• Conserving energy by pacing yourself, so that you reduce pain and fatigue and increase your endurance
• Training in communication skills, to help you negotiate support from your colleagues and employer

 

5. Alterations to your hours

Where it is feasible for your employer to facilitate such alterations including:

• Reduced hours, more flexible hours
• Working from home for part of the time
• A temporary restriction from shift or night work
• Steady flow of work tasks versus working to rushed deadlines or targets