The Hidden Risks of Desk Work

Being a working mom often means juggling meetings, reports, and deadlines while sitting for hours in front of a computer. It may seem harmless, but as I’ve learned, staying in one position for too long can have a subtle yet significant impact on our health.

“You’ve heard of the saying, ‘Sitting is the new smoking.’ That means the lack of activity increases your risk of developing heart disease, diabetes, and certain cancers—conditions associated with regular tobacco use,” says Ma. Elena Lourdes R. Tan, MD, from the Department of Physical Medicine and Rehabilitation of the top hospital in the Philippines, Makati Medical Center (MakatiMed).

That line stayed with me. As a mom who sometimes forgets to stand up from my desk for hours, it made me realize how much my body pays for long periods of sitting.

The Aches That Come with the Job

Dr. Tan explains that prolonged sitting can lead to muscle and bone pain. “A common problem shared by office workers is lower back pain,” reveals Dr. Tan. “One study revealed that as much as 51 percent of office workers experienced lower back pain.”

It made sense. I often feel that dull ache on my lower back after finishing a report or spending an afternoon at my laptop. Add to that the neck strain from looking down at my phone or computer, and the discomfort begins to accumulate.

“There’s actually a name for it: tech neck or text neck,” shares the MakatiMed doctor. “Common among those who use gadgets, it’s stress caused from keeping your shoulders and head slumped forward and your chin practically touching your chest.”

And if you’ve ever felt tingling or weakness in your hands after typing for hours, you might be familiar with this one. “It’s likely carpal tunnel syndrome,” says Dr. Tan. “The carpal tunnel is a space in your wrist bone that serves as a passageway for tendons, ligaments, and nerves to reach your hand. When the median nerve in your carpal tunnel is irritated or damaged due to repetitive motions, it sends pain to your hand, wrist, and fingers.”

Even our eyes are not spared. After hours of screen time, it is normal to feel dryness, blurred vision, or headaches. “Fortunately, these office pains do not happen overnight,” declares Dr. Tan. “Awareness gives you the opportunity to avoid and correct their causes, so you can work comfortably and more efficiently.”

Small Changes, Big Relief

Dr. Tan shares that comfort starts with simple adjustments.

Sit properly. “Pick a chair that supports your spine and allows you to adjust its height, so your feet are flat on the floor, your knees are at the same level as your hips, and your head is straight, not bent forward,” reminds Dr. Tan. “Make sure you are seated at arm’s length from your computer, your wrists are straight, and your hands are level with your elbows.”

Take breaks. Moms are used to doing many things at once, but our bodies still need rest. Dr. Tan suggests taking short breaks throughout the day. “A five-minute break every 30 minutes can relax and recharge your body and brain. It also gives your eyes time to rest,” she says.

How you spend these breaks is up to you. A short walk outdoors can clear your head. You can stretch, grab a snack, or chat with a co-worker. Even brief pauses can make a big difference.

Creating a Healthier Workspace

If possible, try adjusting your workspace to suit your needs. “You might have to get used to it, but a standing desk promotes better posture because you aren’t hunched over,” advises Dr. Tan. “Still, you might have to take walking and sitting breaks with this type of desk, as standing for too long can be tough on your joints and the soles of your feet.”

Investing in ergonomic tools also helps. Chairs that support your back, laptop risers, and footrests make your work area safer and more comfortable.

Dr. Tan also highlights the importance of regular exercise. “It improves posture by strengthening the muscles that support your back, shoulders, and core,” she says. “It also releases mood-enhancing endorphins that lift the spirit to relax you after a long day at work.”

Simple movements can do wonders. Try neck rolls, chest stretches, or torso twists while seated. You can even do squats, triceps dips using your chair, or wall push-ups and sit-ups.

Taking Care of Yourself, Too

Moms spend so much time taking care of others that we sometimes forget our bodies need care, too. The pain that starts as a slight ache can grow if we ignore it. Being mindful of posture, taking regular breaks, and incorporating more movement throughout the day are small habits that can protect us in the long run.

Our work, whether at home or in the office, deserves the best of us. And that includes a body that feels good and moves freely.

Momi Berlin Directory

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