Create an At-Home Workspace to Stay Pain-Free

As millions transition into working from home to help thwart the spread of the coronavirus, maintaining both comfort and productivity has no doubt been an issue for many. 

While in-office workstations are often designed around ergonomic considerations and long-term trial and error, ensuring optimal comfort and health, home workspaces can often fall short in this regard, says Logan physical therapist Greg Schroeder. 

Self Care & Injury Prevention

“While it sometimes feels we’re all sacrificing right now to survive the COVID-19 outbreak, that doesn’t mean we ignore self-care,” said Schroeder, owner of Back at Work Physical Therapy in Logan, Clearfield and Tremonton. “That includes focusing on the hours you spend every day working from home, ensuring your workspace – whether at your kitchen table or at a desk in the corner of a spare bedroom – isn’t putting you at risk of pain or injury.” 

According to the Occupational Safety and Health Administration (OSHA), injuries resulting from work-related musculoskeletal disorders (WMSD) due to poor workplace ergonomics account for 34 percent of all workday injuries and illnesses. 

Neck strains, pain in the shoulders or lower back, tendinitis, bursitis, carpal tunnel syndrome … Schroeder says these and other common ailments and injuries can and should be prevented in the workplace, even when that workplace is in your home. 

Boost Productivity

“These are the types of injuries we associate with poor workplace ergonomics,” Schroeder said. “Sitting in fixed or constrained positions most of the day, often repeating movements with the arms, hands and wrists, can take a toll on your body, leaving you more vulnerable to injury to the muscles, tendons and nerves.” 

In contrast, OSHA estimates that the implementation of proper office ergonomics can increase productivity by an average of 11 percent. 

“As a rule, a comfortable workspace is great for productivity and morale,” Schroeder said. “Whether your work-from-home stint ends in weeks or months, it’s important to consider workspace improvements with an eye toward longevity.”  

Schroeder offers the following basic guidelines for creating a safe and comfortable workstation: 

• Set your desk, chair, keyboard and mouse in position so your hands, wrists and forearms rest in straight lines and run parallel to the floor. Use a wrist rest for your keyboard and mouse, if needed. Allow your upper-arms to hang normally from the side of your body, elbows bent at around 90 degrees. 

• Place your monitor at a height that keeps your head level (or bent forward slightly) and in line with the rest of your body. The top of your monitor should sit slightly below eye level and about an arm’s length away. 

• Ensure your chair offers proper lumbar support, allowing for a slight inner curve of the lower spine. 

• Keep your knees at about the same (or slightly lower) height as your hips, and make sure your feet can sit flatly on the floor. If they don’t fully reach the floor, bring in a footrest to support your feet. 

• Take frequent breaks from sitting. Take time to stand up and stretch for a minute or two every half-hour or so. And, if you can, take a walk over breaks or during lunch. 

If stiffness, soreness, numbness and pain persist, or you have a question about setting up a proper workspace in your home, contact the physical therapy team at Back at Work Physical Therapy to discuss options for an initial assessment.