1. Ergonomic workspace setup: Ensure that your workspace is ergonomically designed to reduce strain on your body. Adjust your chair height and position to support good posture, and use a chair with proper lumbar support. Position your computer screen at eye level and use a keyboard and mouse that are comfortable for your hands and wrists. An ergonomic setup can help minimize pain and prevent further discomfort. If you work in an office, occupational health should be able to assess you for these pointers.
2. Take regular breaks: Incorporate regular breaks into your work routine to give your body time to rest and recharge. Sitting or standing for prolonged periods can aggravate pain. Set reminders to stretch, move around, or change positions every hour or so. Gentle stretching exercises or short walks can help relieve tension and improve blood circulation.
3. Communicate with your employer and colleagues: Inform your employer or supervisor about your chronic pain condition and work together to explore possible accommodations or adjustments that can make your work more manageable. Ask for time off for health appointments. This may include flexible work hours, modified duties, or changes to your workspace. Educate your colleagues about your condition, as their understanding and support can contribute to a more supportive work environment. You may also be able to park closer to your work space, so that you are not using all your energy just getting to and from work.
4. Practice stress management techniques: Chronic pain can easily be exacerbated by stress. Incorporate stress management techniques into your workday, such as deep breathing exercises, mindfulness meditation, or taking short breaks to engage in activities that help you relax and unwind. Manage your workload effectively by prioritizing tasks and delegating when necessary to reduce stress levels. If you need quieter times from a busy office, ask if there is a quiet room you could have use of, or work from home several days a week.
5. Incorporate pain management strategies: Implement pain management strategies that work for you throughout the workday. This may include using heat or cold therapy, applying topical pain relief creams, TENs machine or patches, or taking prescribed pain medication as directed by your healthcare provider. Consider using assistive devices, such as wrist braces or ergonomic supports, to alleviate pain during specific tasks.

Remember, it’s important to consult with your healthcare provider for personalized advice and guidance on managing chronic pain at work. They can provide you with specific recommendations based on your condition and help you develop an individualized plan for pain management in the workplace.

Dr Sue Webb
Clinical Psychologist
May 2023