Boosting Workplace Health: Preventing Musculoskeletal Disorders Through Better Break Strategies

Author: Dr. Lisa Ramsackal, Chiropractor, Acupuncturist | INNOVA Integrated Wellness Centre

As a chiropractor with years of experience treating patients at Innova Integrated Wellness Centre, I see firsthand how musculoskeletal disorders (MSDs) can quietly undermine employee health, performance, and quality of life. Whether it’s chronic neck tension, lower back pain, or repetitive strain injuries in the wrists and shoulders, these conditions are common among office workers—and often preventable.

MSDs refer to injuries or disorders affecting the muscles, nerves, tendons, ligaments, joints, or spinal discs. These conditions often develop gradually due to poor posture, repetitive movements, static loading (e.g., prolonged sitting or standing), and inadequate recovery time during the workday.

Common Risk Factors for MSDs:

• Prolonged sitting or standing without movement
• Repetitive tasks (e.g., typing, mouse use)
• Poorly designed workstations
• Stress and fatigue
• Lack of physical activity

Signs and Symptoms May Include:

• Dull or sharp aches in the back, neck, shoulders, or extremities
• Tingling, numbness, or weakness
• Reduced range of motion or flexibility
• Increased discomfort as the workday progresses

If symptoms persist beyond a few days, interfere with daily activities, or worsen over time, it’s important to seek professional care. Early treatment—whether through chiropractic adjustments, physical therapy, ergonomic interventions, or massage therapy—can prevent long-term damage and restore function.

Musculoskeletal disorders (MSDs) are one of the leading causes of discomfort, absenteeism, and reduced productivity in modern workplaces, especially in sedentary environments like offices. While ergonomic equipment and proper workstation setup are crucial, an often-overlooked factor in preventing MSDs is the strategic use of breaks.

The Cost of Inaction

• Increased reports of neck, shoulder, back, and wrist pain
• Decreased productivity and engagement
• Higher workers’ compensation claims and related costs
• Long-term health consequences for employees

Here’s how to do it:

✅ Microbreaks and Movement

• Take 1–2 minute breaks every 20–30 minutes
• Follow the 20/20/20 rule: every 20 minutes, look at something 20 feet away for 20 seconds
• Use these moments to change your posture, stand up, walk around, or stretch

Change Your Position

• At a seated desk? Stand up or go for a quick walk
• Using a standing desk? Switch to sitting for a few minutes or take a walk
• Alternate between tasks that use different muscle groups

✅ Rethink Daily Habits

• Use a headset and stand during phone calls
• Spread filing tasks across the day instead of doing them all at once
• Plan walking meetings or include “standing breaks” during team discussions
• Choose stairs over elevators when possible

✅ Make It a Routine

• Use software or apps to schedule reminders for breaks
• Encourage team-wide participation to promote a culture of health
• Consider training programs for proper workplace stretching techniques

For Employers: Small Changes, Big Impact

Investing in a break-friendly culture is not only beneficial to your employees’ well-being, but it also improves your bottom line. When workers feel physically better, they perform better, miss fewer days, and are more engaged.

For Employees: Take Control of Your Comfort

Don’t wait until pain shows up. Proactively using strategic breaks will help you feel better at work, both physically and mentally, and decrease the risk of injury.

Let’s Move Toward a Healthier Workplace Together

Integrating smart break strategies and posture variability into the workday is one of the most effective, low-cost ways to prevent musculoskeletal disorders. Whether you’re an employee or an employer, the time to act is now—for your comfort, your health, and your productivity.

👥 We’re Here to Help – Contact Us Today

At INNOVA Integrated Wellness Centre, our team of chiropractors, physiotherapists, massage therapists, and wellness experts specialises in preventing and managing musculoskeletal disorders through ergonomic consultation, individualised care, and workplace wellness strategies.

Whether you’re currently experiencing discomfort or looking to enhance your team’s health, we’re here to support you.

INNOVA Integrated Wellness Centre

📍 8-49 Queen St. S, Mississauga, ON, L5M 1K5
 📞 Call us at 905-814-9355

 🌐 Visit www.innovaintegratedwellness.ca
 📧 Email: contact@innovaintegratedwellness.ca

Invest in your health. Empower your team. Experience the Innova difference.

---

📚 Source: Davis, K. & Kotowski, S. (2014). Postural variability: an effective way to reduce musculoskeletal discomfort in office work. Human Factors, 56(7): 1249–1261.