Working from home due to Covid-19?  The global pandemic has shifted our way of life. Many people who have traditionally worked in an office setting are now completing a day’s work in the comfort of their own home. 

Initially, working from home is great—no commute, easy snacks and coffee breaks, working in your jammies—but a few months on, do you still feel the same about it? 

How are your back, neck, shoulders, and wrists feeling after months in your impromptu home office? Probably a little sore.

Work-from-home injuries are on the rise and we’re seeing more everyday in the clinic since last March.  After working long days from your sofa, kitchen counter, or ill-fitting desk, it’s not all that difficult to see where the injuries are coming from. 

Think back to your days in the office. Your workstation has likely been carefully thought out for ergonomics. After all, it’s a liability for an employer to have an unsafe workspace.

You have ergonomic (and expensive) chairs, desks, mouse/keyboards. Not to mention, periodic breaks with colleagues at the coffee machine, lunchtime walks with friends, or even making your way into the building from the parking lot.

A lot has changed in a short amount of time. We’re less active and working in unsafe positions. And our bodies are taking the brunt of it.

But don’t worry, there is something that you can do about it!

Here are a few ideas to help keep you feeling good after completing a day of work from home.

Set yourself up for success!

Create a comfortable, yet functional, workspace for yourself in your home.  It’s not always easy if you’re tight on space, but there are still things that can be done!

• Keep your computer monitor on a desk where you can raise it to eye level (your eye level should fall at the top 1/3 of the screen), keep it 20-30 inches from your face, and have it centered in front of you
• If you’re using a laptop, use an external keyboard and mouse so you can raise the screen to a safe height, while still being able to type comfortably.
• Use a rolling, padded office chair with arm and back support.  A chair with adjustable height is ideal so your feet can sit flat on the floor.
• Sit with your back straight, shoulders pulled back, and neck in a neutral position
• Remember to give your eyes a break from the screen every now and then!

Move around, stretch, and stay active

At the office, you probably moved around a lot more during the workday than you do at home.  Even something as simple as walking to the restroom at work often gives a longer break than it does at home. 

Consciously try to get out of your chair and move around every hour or so, set an alarm if you must.  Stretch, take walks on your lunch, walk around the house, do anything other than staying sedentary for your 8-hour workday.  Here are a couple of simple stretches you can do to feel better after sitting at your desk for hours each day.

If you find that you are still experiencing pain after or during your long workdays, even once you start moving around more, don’t hesitate to contact your local healthcare professional.  That’s what we’re here for!

We focus on finding the cause and treating overuse work injuries all over the body. Send us a message to find out what we can do to help you overcome your work-from-home injuries, either in clinic or virtually!