Hong Kong is renowned for its challenging work environment, with working hours being 27% higher than the global average. These long hours subsequently add up, and it is estimated that up to 60% of people who work in offices experience low back or neck pain. Other common office injuries include shoulder pain and carpal tunnel syndrome, which affects the wrists.

One of the biggest factors that cause and influence office injuries is posture. A poorly designed working station has a direct impact on musculoskeletal injuries such as neck pain, as it overloads certain body parts. With 90% of employees spending more than 4 hours a day behind a computer, there is certainly the need for workplace interventions to reduce office-related injuries.

Prolonged sitting can lead to a variety of office injures. It has also been linked to poor circulation. Sedentary activity levels can increase the risk of developing hypertension and type 2 diabetes. Taking frequent breaks can help alleviate these risks. Wherever possible, do try to take a break every 30 minutes to stretch, walk, or simply stand up and move around.

For example, if you have phone calls to make, consider walking while you talk. This can help you get some fresh air and movement, and can also be a good way to break up your day. Perhaps consider taking the stairs instead of the elevator when possible, or going for a short walk during your lunch break.

Remember to stretch gently and slowly, and never force your body into uncomfortable positions. Stretching can relieve tension and improve your posture, but it's also important to take frequent breaks and move around throughout the day.

Poor lighting in the office space and around the computer monitor can cause eyestrain, headaches, and neck pain. Ensure that your workspace is well-lit and that your monitor is not causing glare or reflections (see the image above as an example). If you have a window, place the monitor at a 90 degree angle and at least 3 feet away to minimise glare. Monitors with poor resolution or a flicker should be upgraded or replaced. Lastly, you can rest your eyes periodically for several seconds by looking at objects at a distance to give your eyes a break.