5 Tips for a Pain-Free Work Station at Home
Written By: Mark Boutillier, Osteopathic Manual Practitioner
Have you sat and wondered, “How many hours do I spend in front of my computer each work week?” Prior to Covid, Canadians were spending an average of 11 hours per day in front of their computers. This amounts to 55 hours per week, or at least 200 hours per month. Undoubtedly, this number has increased during the pandemic.
Consequently, I have noticed more clients coming in with aches and pains due to extended hours at the “home office.” Many people have adjusted to working from home and making the best of our current situation. It can be challenging to set up a suitable home office space and cope with the endless hours spent there. In fact, the home office may not be ergonomically supportive, which can lead to chronic pain.
If your home office is contributing to muscle and joint discomfort, here are 5 tips that may help you get through those long days working from home.
Choose a supportive chair. Although it may be tempting to bring your computer into bed or onto the couch to work, this will undoubtedly lack structural support and can throw the body out of balance. If the body lacks support or is out of alignment for extended periods of time there is an increased risk of pain or injury. Sitting straight in a supportive chair can do wonders for keeping the body in alignment. Things to consider while sitting:
Set the height of your chair to allow for your knees to be level with, or just below, your hips.
Position yourself with your hips as far back as possible in your chair with your feet flat on the floor or on a footrest if needed.
Incorporate a form of lumbar support to keep your back and spine properly aligned (this can be a small pillow or rolled up towel).
Set up your monitor at eye level and arm’s length in order to keep your head in a neutral position.
While typing, your arms should be at your sides with a 90-degree bend at the elbows with your wrists laying flat with no up or down angles.
*Here are some of our favourite desk modification gadgets*
2. Try standing while working. Sitting for prolonged periods of time can create tight and weak muscles, potentially leading to chronic pain, even when you are sitting correctly. To avoid these risks, it is important to alternate between sitting and standing during the course of the day. Just as sitting for too long can have consequences, so too can standing for too long, such as back and foot problems. A good plan would be 30 to 45 minutes of standing for every 60 minutes of sitting.
3. Perform a myofascial release while working. A great way to implement self care without breaking from your workstation is to simply place a ball at a tense or sore muscle, for instance between your back and your chair, and let your body weight and gravity do the work. At the clinic, we use a soft air-filled ball that can be found at the local Dollar store or through Amazon. Common places for muscle releases while working are the glutes, low back muscles, rhomboids, and rotator cuff muscles. As you are sitting with the ball in place, allow yourself to soften and feel your tight muscles melting away from the gentle pressure of the ball. Caution, be sure the ball you use is not too firm. Each release should be held for a minimum of five minutes.
4. Take frequent breaks. Breaking up long bouts of sitting or standing in one position will not only mitigate the repetitive strain placed upon certain muscles, but it’s also a great way to work more activity into your day. Set an alarm or timer to remind you to get up and move around every hour or so (if possible). Even a few minutes at a time can go a long way!
5. Stay hydrated. Being displaced from your normal environment makes it easier to forget simple daily habits, such as drinking an adequate amount of water. From a musculoskeletal perspective, dehydrated muscles, joints, and spinal discs are all at a greater risk of injury. Therefore, proper hydration can actually help to decrease the likelihood of repetitive strain injuries. Taking regular water breaks is a great way to add in some extra activity to the day as well. If your home office is on the second floor try getting your water from the main floor sink, which will force you to move a greater distance each time you re-fill your glass (checking off both your hydration and activity boxes!)
If you feel like you’ve tried everything yet still find yourself suffering with discomfort or pain then perhaps it is time to seek help. Click here to book an appointment with Mark, our manual osteopath, and let’s get you feeling and moving better today!
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