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Exercising, stretching and posture checks can help ease the aches caused by a home work environment
Vancouver-based registered physiotherapist Hayley Alexander shares how you can minimize the strain on your muscles and joints as you work in a less-than-ideal office setup. If this information seems overwhelming and would necessitate a big change to your normal routine, simply try one tip each day.
Here are five tips to help prevent muscle and joint pain when working from home…
Break up your sitting with a walk during your workday. Aim for a minimum of 20 minutes and go for a brisk walk outdoors to increase your heart rate and move your body.
Both feet should rest flat on the floor and there should be about a 90-degree bend at your knees and at your hips. If the chairs in your home do not adjust, then you could prop your feet up on textbooks, boxes or other items you have around the house. Your bum should be near the back of the chair so that your thighs are supported. If your chair does not have any back support, try taking a small pillow or rolled-up towel and placing it between your low back and chair back for support.
Your elbows should be bent around 90 degrees and your wrists should be straight. Your computer screen should be at eye level. For many people, this may mean stacking boxes or textbooks under your laptop or monitor. Looking down at your screen all day can lead to neck pain.
Even with a good setup, we can end up with poor slouching posture, so try to check in with your posture throughout the day. Sit tall with your shoulders relaxed and your rib cage stacked over your pelvis. The idea is not to have perfect posture all day long, but rather to catch yourself slouching and to make a small adjustment to your posture as many times as you can remember.
If you need help with your desk setup, you may book a video session with your local physiotherapist who can help you optimize your home office ergonomics.
If you have a standing desk, that is great! Our bodies are not designed to be in any one position for an entire work day, so consider alternating between sitting and standing throughout the day. If you do not have a standing desk, you can create your own by using boxes under your computer monitor. If you are not able to create a standing desk, try standing while taking a phone or video call to break up the amount of time sitting.
Get in the habit of taking a movement break before you start to feel achy and uncomfortable. Here are three simple spinal mobility exercises that you can try:
When we sit for most of the day our hip flexor muscles can become tight. These muscles attach to the lumbar spine and can contribute to low back pain so we want to keep them healthy. Here is a simple hip flexor stretch that you can do at your desk:
Hayley Alexander is a registered physiotherapist based in Vancouver, B.C. She specializes in clinical pilates rehabilitation, women’s health, pelvic health and chronic pain. She offers one-on-one physiotherapy treatments through Treloar Physiotherapy Clinic and Optimal Performance Clinic. She is currently offering online physiotherapy via video call during the Covid-19 pandemic. You can find Hayley on Instagram for exercise and wellness tips.
Disclaimer: This article is meant as general advice only and does not substitute individualized medical care. If you are experiencing ongoing pain please contact your doctor or local physiotherapist.