Musculoskeletal (MSK) related pain is an enormous problem across the world. According to the World Health Organization, 1.71 billion people experience musculoskeletal pain
While some people may be able to take sick leave and rest, more often, people bear their pain and continue to work. It has been found that, apart from disrupting a person’s everyday life and impacting their mental health, MSK pain also reduces work performance and productivity.
Preventing musculoskeletal pain has two main aspects: prevention of the initial complaint, and prevention of it progressing from an acute to a chronic condition.
- Preventing acute MSK pain by reducing potential risk factors
For example:- Avoid being one position for a prolonged period of time – stand up and move around every 45- 60 min; perform chair-based neck and low back exercises
- Set up a proper ergonomic workspace – a supportive chair, desk of a correct height, display screen at eye-level etc.
- Carry out a regular exercise routine – 30-40 minutes of moderate intensity exercise on a daily basis, and add moderate resistance training every 2-3 days of the week
- Drink healthy amounts of water daily (3.7 L for men, 2.7 L for women), as well as having a well-balanced diet
- Avoid back injury by learning safe lifting techniques and using proper lifting equipment
- Use stress management techniques such as deep breathing exercises, meditation, regular exercise to relax muscles and reduce inflammation
- Preventing acute pain from becoming chronic pain.
When we have pain, it is natural to want to stop or avoid activities and movement that you associate with the pain. But to prevent acute pain from becoming chronic, we need to reduce the fear of movement and avoidance. Stress management, medical/pharmacological management of acute pain, behavioural change, and adopting an active lifestyle is also important.
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