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With many more people working from home than ever before, it’s become easy for many to fall into the habit of working from the couch or your bed hunched over, with their neck protruding toward the computer. Unfortunately, this is a quick and sure-fire way to experience repetitive strain injuries at home.
If you’ve spent 2020 working from your humble abode, can you prevent this from happening? What are some ways you can protect yourself from common home office injuries? We’ve got a few tips to help you out!
Tip #1: Be Mindful of Your Posture
Here’s a small tip if you’re finding that your upper back, shoulders and neck are achy and sore after a day’s work: try setting a timer randomly throughout your day. When the timer goes off, straighten up! This can help you create a habit of fixing and adjusting your posture throughout your day.
There are also various devices you can buy to remind you to adjust your posture. However, these tend to come with a hefty price tag, which is why we simply recommend setting your own timer to help you become more mindful of your posture.
It also helps to have a proper set-up that can help you maintain a good posture (we’ll expand more on this in our next tip).
Tip #2: Set Up an Ergonomic Work Environment
Ideally, your elbows should be in line with your desk and keyboard. Your computer screen should also be at eye level, so you don’t have to strain your neck (or your eyes). Your feet should be planted flat on the ground, with your knees at a 90-degree angle.
As working from home is new for a lot of us, it may also help to invest in a proper chair and desk that you can adjust to suit your body. This way, you’ll be less likely to experience any repetitive strain injury arm symptoms or a repetitive strain injury in your back. These can easily be prevented — you just have to take the proper precautions to do so.
Tip #3: Turn to Physiotherapy and Exercise for Help
If a repetitive strain injury and pain occurs, physiotherapy is your next best option. Physiotherapists know the ins-and-outs when it comes to proper repetitive strain injury and arm treatment. If you’re experiencing wrist pain or back pain from working at home, a physiotherapist can help you get back on track.
Through manual therapy and exercise, as well as education regarding your injury, you can make pain a thing of your past. These prescribed exercises may even help you find relief in the middle of your day, ensuring the same injury doesn’t happen again in the future.
Book Your Appointment Today
Are you experiencing pain? Is it making it difficult for you to work from home? Our team at Integra Health Centre is here to help. We are the right experts when it comes to eliminating pain, as well as decreasing your risk of experiencing pain in the future.
Pushing through a repetitive strain injury will do more harm than good. In fact, this may leave you in more pain than before. It’s simply not worth it. Instead, book your physiotherapy appointment with our team today.
Book online to make an appointment today! You can also call us at 416-777-9355 for our Exchange Tower location, or at 416-777-9333 for our Commerce Court location. We are currently accepting new patients and are ready to help you. Pave your way toward a pain-free life — we’re only one call away.