Workplace Health for the Menopausal Women - Ellen Dolgen
Close this search box.

Workplace Health for the Menopausal Women

It’s that time of year when we are all more focused on our health and wellness.  I thought I would take advantage of this mini-window of opportunity to help us all create some new, healthier habits!

For those of you who are sitting at a desk hovered over a computer or laptop, most of the day, this blog is for you!

My work at keeps me glued to my desk chair working on my computer most of the day and sometimes into the night. Consequently, I find myself experiencing a variety of neck/back challenges that I never used to have.

I reached out to my wonderful trainer, Daniel Shamburg, MS, CSCS and founder of ShiftFitness, who helps me stay on my path of healthy aging to see how I can best tackle this new work related  problem.

Daniel told me there are a number of tips that can help those of us whose jobs cause us to be glued to the internet, stay pain-free while we work.

1. Be more aware of your posture. Posture, like muscles, needs to be worked on to improve. When we sit for prolonged periods of time the head, shoulders and torso round forward. This forward posture increases the amount of strain on our neck and spine. Over time, chronic shoulder, neck, and low back pain can develop.

2. Take a break and stand up! Take a break and stand every 30 minutes (2 – 5 minutes at a time). I now use the timer on my cell phone to remind me to get up and take a break, being mindful of getting my shoulder and neck back.

3. Exercise during the day. Walk stairs, stretch, and activate your muscles. Daniel recommends establishing a daily step goal using these guidelines:

  • Less than 5,000 steps = Sedentary
  • 5,000 – 7499 = Low Active
  • 7,500 – 9,999 = Somewhat Active
  • Greater than 10,000 steps = Active

4. Keep track of your steps. You can purchase devices like Fitbit, which is a pedometer that will keep track of your steps and help motivate you to get up and move. Some of these type of devices can even alert you when you haven’t been moving! Don’t worry, they don’t yell, these are gentle reminders.

5. Use proper sitting form.

  • Keep your feet planted evenly on the floor.
  • Sit up straight and tall with your shoulders pulled back. (This one is challenging for me!)
  • Align your ears, shoulders & hips.
  • Adjust monitor height so that your web taskbar is at eye level. (This makes a huge difference!)

6. Utilize Mobility and Strength Exercises.

  •  Strengthen your back muscles to help keep you upright and maintain good posture.
  •  Sitting for too long can cause your head and shoulders to pull forward, resulting in a “hunched over” position.  Focus on strengthening those shoulder and chest muscles.
  •  Take a look at this video for an example of these strength exercises.

These simple changes have truly helped my neck and back issues. Daniel is my healthy aging angel! For more information about Daniel Shamburg go to ShiftFitness or follow him on Twitter and Facebook!

Gotta go now, my timer just went off.  Time to stand up!

My Motto: Suffering in silence is OUT! Reaching out is IN!

Click here to download my free eBook, MENOPAUSE MONDAYS The Girlfriend’s Guide To Surviving and Thriving During Perimenopause and Menopause.



27 thoughts on “Workplace Health for the Menopausal Women”

  1. Great post for all of us computer workers. I want to recommend a software tool that I use for those break reminders: FitBolt. It’s a funny name but it’s an excellent free app you can run in a web browser while you work. You can set the timer interval to whatever works for you. In case you miss the reminder it builds a list you can use to catch up later. You can also set whether you want just stretches, exercises or both. The stretches are the best I’ve found for the arm/hand/shoulder/back abuse of extended computer use. If you do the exercises you’ll sneak in a fair workout at your desk over the course of the day. I’m slowly converting my office to FitBolt fans. Thanks for keeping us healthy!

  2. Posture is a killer for me–not being aware really does cost us. Hunching over the computer–my trainer also talks to me about that. I sit for too long, as well. I need to remember to get up and stretch, walk around, go outside. Also, I have to admit that left to my own device at the gym I am imprudent, so I need adult supervision when I lift weights two hours a week. 😉

    1. Yes, left to my own devices I would probably never exercise. Thankfully, David and I do it together. So we can help each other get up from our desk chair!!! Getting older is not for the faint of heart!

    1. I think the exercise is so important….but these few tips that I am following at my desk while I work…have really helped me!

  3. Of course, I am reading this at work, hunched over a computer terminal. First response? I straightened my shoulders and put both feet on the floor. How do i feel? Much better, thanks.

    1. These few changes, have really helped my neck and pain pain. Be sure to click on the few exercises in the video he made for us.

  4. Elin Stebbins Waldal

    This is one of those posts that finds me sitting up straighter as I read it! Indeed, great tips and for sure needs to be somewhere I can see It. Thank you!

Leave a Comment

Your email address will not be published. Required fields are marked *

Get The Latest Updates


No spam, notifications only about new products, updates.

Social Media


On Key

Related Posts

Is There a Menopause Education Gap??

By now, we all (hopefully!!) know about the gender wage gap. “Equal Pay for Equal Work!” An infamous rallying cry became a movement’s slogan and entered our lives as a common phrase. But the wage gap was introduced in the 1860s… *cough* sorry, just typing that feels dusty… and it’s still not filled!!!!!!!!!!! It’s about

Birth Control and Menopause

If your cycle has been harder to keep up with than a spin class, you have intolerable menstrual cramps, or you are trying to prevent unwanted pregnancies… chances are you’re no stranger to birth control! For many women, birth control plays a leading role in their bodies’ performance– whether for pain or pleasure. So, what

My Recipe for the Best Thanksgiving Ever!

For this special edition of Menopause Mondays, let’s focus on how YOU can celebrate the day.  You may spend hours obsessing over the turkey today, but hey, let’s keep the cooking tips in the kitchen – stuffing a turkey with apples and oranges is great but definitely not a remedy for other kinds of moisture

family in kitchen cooking Thanksgiving dinner

Turning Hot Flashes into Thanksgiving Turkey Triumphs!

Welcome to another Menopause Mondays® , where we’re turning up the heat, quite literally, as we explore the unique connection between hot flashes and cooking Thanksgiving turkey. Today, we’re serving up three tips to help you master the art of managing hot flashes while keeping your turkey perfectly juicy this holiday season. Tip 1: The

WordPress PopUp Plugin
Scroll to Top

If you want to educate your employees, colleagues, or friends about menopause, look no further!

Share via
Copy link