Work From The Office To Improve Bone Health, Says Top Doctor

A top doctor has shared five practical tips for Brits to incorporate into their daily work routine to avoid bone and joint problems – including getting back into the office for some of the week.

October marked National Work Life Week, and work from home remains increasingly prevalent in the country post the pandemic.

But Dr Taher Mahmud from the London Osteoporosis Clinic says it “presents significant challenges to our physical health, in particular our bones and joints.”

He said:  “Prolonged sitting is often an inevitable part of the work-from-home setup,” he explains. “However, this poses a severe risk to our musculoskeletal health.

“These include reducing the amount of time we spend on weight-bearing activities like walking or standing, which are crucial for maintaining bone density.

“Sitting for long periods of time can also cause certain muscles to weaken, while others, such as hip flexors, can become right and overactive, leading to hip, lower back and knee pain.

“Remaining in one position for too long can reduce joint fluid circulation and lubrication, making joints stiffer and more prone to pain and inflammation.

“Finally, the lack of physical activity and weight-bearing exercises can accelerate bone density loss, contributing to conditions like osteoporosis.”

Dr Mahmud’s Practical Tips for a Healthier Work Routine

1. Regular Breaks: Take short breaks every 20-30 minutes to stand, stretch, and move around. This helps to alleviate the adverse effects of prolonged sitting. A routine that includes breaks for physical movement can boost productivity and mood.
2. Ergonomic Workspace: Ensure your workspace is set up to support good posture. Use chairs that support the natural curves of your spine and keep your monitor at eye level to prevent neck strain. You can also set up an ergonomic workspace at home to help maintain good posture. Using a sit-stand desk can be a game-changer, allowing you to alternate, which promotes better posture and reduces the risk of joint pain.
3. Incorporate Exercise: Aim for at least 45 minutes of exercise daily. This can include cardiovascular activities, strength training, and flexibility exercises. Simple office exercises such as calf raises or desk stretches can also be effective. Regular physical activity reduces stress and improves mental well-being.
4. Stay Hydrated and Maintain Nutrition: Drinking plenty of water supports joint lubrication, and a balanced diet rich in calcium and vitamin D is essential for bone health.
5. Consider Going to the Office: If possible, working from the office at least part-time can help you stay more active. Even a minimal commute involves more physical activity than working from home.