Office jobs aren't typically known for being hazardous to your health, but they're not without risk.

In some cases, there might be other ailments plaguing you that you might be shrugging off.

You may be attributing the pain in your neck and shoulders to common aches or overexertion at the gym. Or perhaps, that overwhelming fatigue you are experiencing means the onset of a cold. In fact, these and other aches or illnesses might actually be symptoms associated with work-related conditions.

Office-related disorders are often more covert and consequently ignored or dismissed. Eventually these aches, pains and illnesses can adversely affect the quality of your performance and even affect your overall well-being for extended periods of time.

Here are three common office-related ailments that affect your health at work and tips on how to avoid them:

1. Office ergonomics

Sitting at a desk all day takes its toll on your body. Observe the rules of office ergonomics to ward off pain and stiffness:

  • Relax your shoulders and keep your back straight with your feet resting flatly on the floor.
  • If you don’t have an ergonomic office chair, use a small pillow to give your spine extra support.
  • Stretch frequently to avoid stiffness. If possible, get up and walk around the office for a few minutes throughout the day.
  • Use a headset to prevent neck problems caused by cradling a phone.
  • Avoid overreaching by keeping frequently used items no more than 25 centimetres away.
  • Type with your wrists in a natural position to prevent strain.

2. Overworked eyes

Blurred or double vision and headaches mean you need a break from staring at the computer screen.

Be sure to position yourself at a reasonable distance away from the monitor. Rest your eyes periodically by focusing on something else ever so often. Blink frequently to keep your eyes lubricated and consider putting a filter over your computer screen to reduce glare.

3. Post-lunch lethargy

Feeling lethargic by mid-to-late afternoon is a common complaint among office professionals.

Fortunately, there are some things you can do to keep energy levels at a constant during working hours. A brisk, short mid-afternoon walk gets the blood flowing and provides a mental break. Opting for a more protein-packed meal over a high-carb lunch can keep you from spiking, then crashing later on in the day.

Don’t shrug off persistent aches or pains as nothing or a consequence of age. Practice workplace wellness by adopting healthier routines at the office and you can make a difference to your mental and physical health today.