Musculoskeletal disorders affect the muscles, joints, tendons, ligaments, nerves, bones, and local blood circulation. They often occur or worsen due to the nature of the activity performed or working conditions, including the microclimate and prolonged posture. The most vulnerable areas are the back, neck, shoulders, and upper or lower limbs. Problems can range from temporary discomfort to chronic conditions that persist over time, such as lower back pain or carpal tunnel syndrome.
Prolonged sitting at the desk is an underestimated risk. When you remain immobile for hours, your body uses less energy, which can lead to weight gain, high blood pressure, increased blood sugar, and abnormal cholesterol levels — all contributing to metabolic syndrome. Research clearly shows that regular movement and correct posture reduce these risks and improve overall health.
To protect your body, it’s important to have a properly organized workstation. The monitor should be at eye level and at a comfortable distance, your back fully supported, and your feet resting on the floor or a footrest. Make sure the angles between your thighs and calves, as well as between your upper arms and forearms, are correct, and ensure adequate lighting — ideally natural light from the side without screen glare.
Proper posture involves frequent position changes and keeping your shoulders relaxed. The keyboard and mouse should be at elbow level, and your legs should not remain crossed for long periods. Regular breaks are essential: stand up, take a few steps, and stretch your arms, shoulders, and back. Include simple stretching exercises for the neck, wrists, and lower back, and look into the distance periodically to avoid eye strain.
The work environment matters, as does desk organization. Avoid drafts, maintain a comfortable temperature, and keep your workspace tidy to prevent accidents. Use an ergonomic chair and a stable desk at the right height to support correct posture over the long term.
Prevention is not just a recommendation — it’s a practical way to protect your health and productivity. Investing in ergonomics and regular breaks means fewer aches, more energy, and better daily performance.