for a Long
If you must sit or stand for many hours at work, you may suffer
health problems. Sometimes they only show up after months or
years. Most of these problems can be prevented.
Back and neck problems. These come
from sitting a long time with your back
bent or from standing in one place.
Varicose veins, swollen feet, and blood
clots in the legs. When you sit or stand
for a long time, it is hard for blood to
flow easily through your legs, especially
with your legs crossed.
• Take short, fast walks during your break. Also try to walk
around the room or at least stretch every hour.
• If possible, wear socks or hose with support. They should
go above the knee.
• Do each of the exercises described below whenever you
feel stiffness or pain, or slump forward. Repeat them 2 or
3 times, taking slow, deep breaths.
Roll it slowly in a full circle.
Move them up and down, roll
them forward and backward,
and pull your shoulder blades
together behind your back.
Waist and upper body:
With your back
from the hip to
face the side.
You should feel
relief in the
If you sit at work:
• Use a chair with a straight back—with your head, neck, and
shoulders straight. If it feels better, put some rolled cloth or
pillows behind you to support your lower back.
• If necessary, adjust the height of your chair or table to allow
you to work in a better position.You can try sitting on a
pillow, or putting a desk or table up on blocks.
• Do not cross your legs at the knees.
• Avoid wearing tight clothing.
Where Women Have No Doctor 2012