Do you experience headaches at the end of the workday compared to the start? Does this occur regularly, only on certain days, or during specific activities? Is the pain manageable with rest after work, or do you need medication or sick leave to handle the symptoms?

Regular headaches may indicate an underlying condition, so we advise seeing a doctor for a proper diagnosis. If no underlying disease is found, consider making changes to your workspace. Consult your occupational health officer to assess if the lighting in your office or the natural light from windows needs adjustment, or if your desk setup is appropriate. Additionally, incorporate stress relief techniques during short breaks or lunch, and periodically look away from the screen.

Do you experience neck or back pain, or an increase in pain intensity, by the end of the workday compared to the start? Does this occur regularly, only on certain days, or during specific activities? Is the pain manageable with rest after work, or do you need medication or sick leave to handle the symptoms?

For strong or chronic back pain occurring regularly over weeks, consult your GP or a specialist. Take regular breaks from high cognitive load work or prolonged sitting.

• Set a Timer: If you lose track of time, set a timer to remind you to move before you notice the signs of pain.
• Exercise: Desk workers, especially those sitting for long periods, may benefit from resistance training (e.g., muscle strengthening exercises like the Superman exercise (to link)) and cardio activities for overall muscle strengthening.
• Movement: Stand up and sit down regularly. Consider using a standing desk if you will use it effectively, or set regular reminders to stand up.
• Fitness Trackers: Use fitness trackers to remind you to take 250 steps each hour.

Do you experience more discomfort or pain in your joints, such as wrists or knees, by the end of the workday compared to the start? Does this occur regularly, only on certain days, or during specific activities like preparing reports? Is the pain manageable with rest after work, or do you need medication or sick leave to handle the symptoms?

Joint pain that builds up over the workday may result from overexerting muscles through repetitive or straining activities. Consider the following steps:

• Consult Professionals: Speak to your occupational safety officer and GP if the pain persists for weeks or doesn’t respond to rest or treatments with warm or cold applications.
• Adjust Work Intensity: Review the intensity of your work activities.
• Strengthening Exercises: Strengthen muscles related to the activities causing pain, such as hand muscles for repetitive desk work.
• Alternate Activities: Try to alternate with less strenuous activities to give your joints a break.

Do you experience increased muscle tension or rigidity by the end of the workday compared to the start? Does this occur regularly, only on certain days, or during specific activities? Is the tension manageable with rest or stretching after work, or do you need medication or sick leave to handle the symptoms?

Tense or rigid muscles may result from prolonged immobility, stress, or insufficient muscle use during the workday. Consider the following steps:

• Stretching: Incorporate stretching exercises throughout the day.
• Cardio Training: Engage in cardio activities to fully warm up and challenge your body, which can alleviate muscle tension.
• Consult a GP: If these activities don’t help, speak with your GP to determine if you need supplements to support muscle relaxation.

Do you experience swollen limbs, such as legs, feet, or arms, by the end of the workday compared to the start? Does this occur regularly, only on certain days, or during specific activities? Is the symptom manageable with rest or stretching after work, or do you need medication or sick leave to handle it?

Persistent swelling, especially if linked to pain and unmanageable by soft treatments, should be evaluated by a doctor. Swollen limbs often result from prolonged immobility, such as sitting at a desk for extended periods. This symptom, even if considered minor, can significantly impact well-being and performance.

Consider the following steps for relief:

• Exercises: Regularly pull your toes up to activate the vein pump.
• Elevation: Elevate your feet while lying down to stimulate blood flow back to the heart. Do this during breaks or at the end of the workday.
• Diet: Adopt a low-carbohydrate diet and reduce salt intake. Check the salt content in processed foods like chips or nuts.

Do you notice differences in your physical activity patterns, your sleep rhythm or your alertness on days off? Do these differences occur each day off and each weekend, or are these only visible after spending some time away from work, for example, during vacation?

It’s important to balance work strain and muscle use, especially when sitting or working at a computer for long periods. Excessive work hours can lead to fatigue that necessitates significant rest on days off. However, work also provides structure and opportunities for physical activity, contributing to beneficial fatigue that promotes good sleep.

Assess which components of your workdays feel beneficial and try to incorporate these into your weekends or days off. This might include:

• Physical Activity: Maintain a level of physical activity similar to your workdays. If you move too little during the week, opt for sessions of longer, moderate or shorter intensive physical activity to get in your weekly amount of exercise.
• Structured Routine: Keep a structured routine with various activities.
• Rest and Recovery: Ensure you also allocate adequate time for rest and recovery to prevent burnout.