How your job is silently affecting your physical and mental health

News24

14-07-2025

Whether you're a desk jockey, someone who spends your working day on your feet or a full-time mom, your job can take a toll on your body.
Here are the tweaks you can make to stay healthy.
The problem: Sitting down all day
Hours spent sitting down can cause lower back pain, postural issues, and stiffness. Prolonged sitting has also been linked to type 2 diabetes and heart disease, which is scary when you consider that people in office-based environments spend 77 percent of their working day seated.
'Movement is like a nutrient for our nervous system and when we're immobile for too long, it has a range of negative effects, such as numbness, varicose veins, and arthritic degeneration of the spine,' says Dr Tony Croke from Liberty Chiropractic.
And while we may skip lunch or tea breaks to meet a deadline, doing so continually fatigues both brain and body, adds Colleen Rowe, an occupational therapist at Workable Living in Queensland.
'Fatigue has a cumulative effect. When you keep pushing through it, you end up not working efficiently at all.'
The solution
A few small changes to your day, such as taking the
stairs instead of the lift whenever possible, standing up when you're on the phone, and walking over to talk to a co-worker instead of sending an email, can counteract the effects of prolonged sitting.
'Most studies suggest we're not good at concentrating for more than an hour, and from a muscular and cognitive point of view, you'll work much more efficiently with short breaks,' says Colleen.
'Setting alarms on the computer can be useful for some people. Others put a red dot on their phone as a reminder. Do whatever it takes to remind you,' she adds.
'Make sure you're also active off-duty,' says Dr Tony.
'I recommend a wide variety of exercise when you're not at work, rather than specialising in just one sport.'
The problem: Too long on your feet
According to experts, standing is infinitely better for your longevity than sitting in a chair all day. Yet, anyone on their feet all day knows how debilitating it can be, especially in the long term.
'Standing for a long time without moving means that our circulation doesn't have the help of muscle contractions to move the blood around, which leads to greater pressure in the blood vessels,' says Dr Tony.
'This can damage some valves in those veins, leading to unsightly and often painful varicose veins.'
The solution
'Towering high heels aren't a great idea as they place loads of strain on the forefoot, change the mechanics of the lower back, and shorten the calf muscles. Stick to heels that are less than 5cm high,' advises Dr Tony.
'Changing your position, taking sitting breaks when you can, and moving around as much as possible is also helpful. Stand with one foot in front of the other and shift your weight from one side to the other often. Compression stockings can help but talk to your GP to see if they're right for you.'
A short stroll can also help by reducing muscle soreness
and increasing circulation.
The problem: Too much typing
According to a study carried out by Microsoft, those of us in office jobs use the keyboard and mouse about six hours a day – yet more than 20 hours a week typing at a computer can raise your risk of wrist, arm, or hand injuries such as repetitive strain injury (RSI).
'Our bodies are designed to do a variety of tasks, not the same task over and over,' says Dr Tony.
It's not enough to simply tell people what to do, says Colleen. She believes that it's also about giving people an understanding of how the body works and what keeps its structures healthy.
The solution
'As a rule, your computer screen should be an arm's length away,' says Colleen.
'The top of the screen should be level with your eyes. You want to be looking slightly down at it. Your chair height should enable your wrists to be slightly below your elbows and get a footrest if your feet cannot reach the floor.'
Yoga can help by counterbalancing bad posture habits, says Nicola Ellis, a yoga teacher from Sydney-based Adore Yoga.
'By stretching the muscles that are stressed or shortened through these repetitive tasks, it relieves the pain and teaches the body new postural habits to prevent recurring problems.'
If you develop a repetitive strain injury, stop overloading that part of your body, says Dr Tony.
'That means not doing the tasks that caused the injury for a while or doing them a lot less. Bodies take time to heal. There's no way around that. Anti-inflammatory drugs can have side effects and because they mask the symptoms, they encourage us to do work our healing body isn't ready for.'
The problem: Caring for kids
As a mom, you're always on the go. With little children, it may mean that you're lifting and carrying them all day, collapsing strollers, and carrying heavy shopping bags, all of which can wreak havoc on your body, says Dr Tony.
'Neck pain, back pain, and shoulder problems are all very common [for moms caring for kids].'
The solution
Motherhood and all the lifting and bending that comes with it is like doing any other kind of manual work. You have to maintain a good static and moving posture, says Colleen.
'You need to keep your spine straight and not twist it. Your arms and legs need to be doing the movement, not your back. And don't twist your spine – instead, you want to face a task with your feet. Carrying any weight is best done close to your body. Those harnesses that hold a baby against your tummy are great. Even better is to get hubby to wear it and give yourself a rest!'
The problem: job-related stress or burnout
Deadlines, commuting, and micromanagers are just some of the things that can contribute to our stress levels.
'Switching off is tough,' says psychologist Jacqui Manning from Darling Street Health Centre in Sydney's Balmain.
'Work plays an enormous part in the epidemics of stress, anxiety, and depression because many workplaces are not set up as sustaining environments, but rather they leave you with the feeling of being 'sucked dry',' she explains.
'Some signs that you're suffering from chronic stress include physical, emotional or mental exhaustion, sleeplessness, headaches, stomach upsets, muscular tension, being quick to 'burst' into anger or tears or being more prone to colds and flu.'
The solution
If you're feeling anxious or tense, practise taking deep breaths, counting in for four seconds and out for six seconds, advises Jacqui.
'And learn walking meditation, which means focusing on what you're doing at the time. So, if you're having a cup of tea, focus on the feel of the cup, the sensation of the tea being swallowed, and the warmth of your hands. Just a few minutes' respite from your day can work wonders.'
Jacqui is also an advocate of tapping or psychological acupuncture.
'It works quickly to ease stress and anxiety simply by tapping certain acupressure points on the face and body.'
If you're really burnt out, says Dr Tony, take a holiday.
'Getting away from work is good for our minds and helps rejuvenate our bodies, too. If you're one of those people who has 936 days of holiday owing, it's time to get out of the office for a month.'