3 Easy Ways to Prevent Chronic Pain During Remote Work

Whether you work out of a public office or an at-home office, ergonomics will play an important role in your orthopedic health. Considering that the average American spends one-third of their life at work, it’s no surprise that orthopedic injuries are a common source of concern.

While COVID-19 has posed many challenges, its impact on the American workplace hasn’t been all bad. For many workers, the pandemic has offered flexible hours, better pay, improved work-life balance, and an influx of remote or hybrid positions.

The ability to work from the comfort of our homes has given a new meaning to the phrase “office” as more Americans choose to work from the comfort of their homes. An unfortunate downside of these changes is the rise of musculoskeletal disorders (MSDs) and other orthopedic injuries. Approximately half of workplace injuries are tied to musculoskeletal issues, many of which can be avoided by making healthy changes to our posture, workspace arrangement, and office equipment.

For some, at-home jobs have led to chronic pain. Whether you work onsite, remotely, or a hybrid of both, it’s important to be aware of health risks. Keep reading to learn 3 tips for alleviating and preventing chronic pain.

Working From Home: Common Orthopedic Injuries

The buzz on ergonomic workstations has been more prevalent as post-pandemic life continues to reshape the American workplace. Ergonomics refers to the study of the relationship between people and their work environment, and upholds the idea that we should mold a job to fit the person instead of the other way around.

A recent study revealed that more Americans are working from home out of choice rather than obligation. In 2022, 6 in 10 U.S. workers are choosing to work from home the majority of the time. Many remote employees express being more productive while working from home, and have an easier time balancing work with their personal lives.

Unfortunately, some Americans have experienced chronic pain due to workstations that are not ergonomic. From monitor height to unsupportive chairs, many employees’ health has taken a hit since returning to the workplace or transitioning to an at-home office. On the bright side, there are easy ways to optimize your office to prevent these injuries from occurring.

Staying mindful of posture and workspace arrangement can help minimize the risk of MSDs, joint and back pain, arthritis, and even poor blood pressure. You may be surprised by the impact that small adjustments can have on your health, comfort, and productivity. Making your at-home office more ergonomic can help prevent common orthopedic injuries, such as:

• Bursitis
• Rotator cuff injuries
• Back pain
• De Quervain's tendinitis
• Carpal tunnel syndrome
• Neck pain
• Shoulder pain

There are simple steps you can take to prioritize your orthopedic health. Keep reading to learn 3 of the easiest ways to make an at-home job less painful.

#1: The Right Posture Is All About Right Angles

When it comes to posture, all you have to remember is 90 degrees.It’s important to align your spine, neck, and shoulders in a way that limits pressure and strain on your body, especially when the workdays run long. If this advice makes you wince, you’re not alone.

Roughly 80% of Americans will experience back pain at some point…and considering our increasing reliance on smartphones and screens to complete everyday tasks, it should come as no surprise that the average person is prone to slouch throughout the day. Still, it’s essential to do everything in your power to avoid bad posture, as it can have negative effects on orthopedic health.

If you struggle to sit up straight or experience recurring pain in your neck, back, or shoulders, try practicing the following techniques to maintain good posture throughout the workday:

• Keep your joints at a 90-degree angle. In addition to keeping your thighs parallel to the floor, your spine, hips, and arms should be kept at a 90-degree angle as well: straighten your back against the chair, and align your elbows so they are parallel with the desk.
• Keep your wrists straight while typing or clicking. Try to keep your wrists at a 90-degree angle or parallel with the desktop.
• Keep your feet flat against the floor. Use a footrest if it’s more comfortable.
• Keep monitors and computer screens at eye level. Medical professionals advise keeping screens at least 20-40 inches away from your eyes to reduce strain. An easy way to remember this is to keep screens an arm’s length away.
• Avoid stretching for items that are out of reach. Get in the habit of keeping needed objects nearby. If you find yourself stretching to reach something, stand up in your chair to retrieve it.

#2. Use Equipment That Works With Your Body, Not Against It

It’s important to be aware of your posture during the workday. However, it’s also essential to arrange your workspace to work with your body. Consider these tips when positioning items around your workspace:

• The primary monitor should always be centered in front of you. While seated, the top third of the monitor should be at eye level. Consider using monitor risers or even books to achieve this. Remember to keep screens an arm’s length away.
• Avoid using a laptop as a primary computer. Use an external mouse and keyboard when possible.
• Consider using a document holder or copy stand. Keeping pages upright for reading can help reduce strain on both your neck and eyes. If you use a holder, make sure it’s centered in front of you.
• Recline the backrest of your chair between 100° and 110°. Make sure to sit as far back in the chair as possible to keep your spine aligned with the backrest.
• Position screens at right angles to windows to avoid glare. This will help reduce strain on your eyes throughout the workday. Adjust curtains and blinds accordingly when needed.

#3: Invest in Ergonomic Office Supplies

The proper arrangement of office equipment is a great way to avoid putting undue stress on your body, but as you can imagine, doing so without the right supplies will only get you so far.

The difference between ergonomic and non-ergonomic equipment might feel slight in the beginning, but there are definite long-term benefits to using office items that are adapted to suit you…instead of the other way around. Even better, you don’t have to break the bank to reduce muscle strain and other injuries.

Consider these factors when selecting or replacing office equipment:

• Chairs should be customizable and supportive. Consider one with adjustable lumbar support, armrests, seat height, seat tilt, swivel, and a headrest.
• Use an ergonomic keyboard and mouse. Consider investing in a mouse designed to fit your hand. Keyboards should offer enough room for your forearms and adequate wrist support.
• Consider a height-adjustable desk. The ability to work while either sitting or standing can help reduce muscle strain and get your blood flowing throughout the day.
• Pay attention to lighting. Being mindful of lighting can help protect against eye strain. Blue-light screen protectors and blue-light glasses are worth considering. For general lighting, consider opting for soft, warm light in lieu of harsh, bright fluorescents. Consider opening the blinds to enjoy natural light if possible. Sunlight is not only better for your eyes, but can increase serotonin and other mood-lifting chemicals in your brain—a double win for you!

When to Seek Orthopedic Care

Sometimes, being proactive in preventing injury isn’t enough. If you are experiencing chronic pain, it’s important to seek care from a primary care physician or experienced orthopedic specialist.

At Fox Valley Orthopedics, we understand how frustrating it is to live with recurring pain. Even mild discomfort takes a toll on our day-to-day lives, health, and wellbeing. No one should have to live with chronic pain as a result of working conditions. A qualified medical professional can diagnose your injury, and help get a treatment plan in place to alleviate the pain as quickly as possible.

Take the first step towards a healthier career and lifestyle. Call us at (630) 584-1400 or contact us online to request an appointment!