If you’ve been working from home for more than a year like many of us, you’ve probably experienced neck or back pain from sitting all day at a less-than-ideal workstation. Many of us have been using dining room tables, couches or even beds as desks due to a lack of space. Others have found that the cute chair and tiny desk they used to only sit at to pay bills isn’t very comfortable after all. But even if you can’t afford to buy a new desk, you can take steps to make your home office more ergonomic to prevent joint pain.
Ergonomics is the science of designing a workplace to fit a person’s need for both the work they are doing and the body they have. The less ergonomic your workspace, the higher your risk for developing musculoskeletal disorders. A more ergonomic space can lessen fatigue and even increase productivity.
If you can afford to upgrade your chair to an ergonomic one, you should. But just changing your chair won’t solve the problem if you’re sitting the wrong way.
If you are having to tilt your head or your keyboard is not at the right height, try adjusting the height of your chair, moving your keyboard and placing your monitor on a book or riser.
Even if you have the most ergonomic workstation possible, pain or discomfort can still set in. Sitting all day simply isn’t good for your body. Take scheduled breaks to walk around your house and stretch. Even if you don’t have a standing or adjustable height desk, try walking around when you’re on a phone call instead of sitting still. And use your lunch break to do something active, like going on a short walk.
If you’ve made adjustments and tried stretching and you’re still experiencing daily pain, it may be time to speak with a doctor.
Ready to meet with one of our orthopedic and sports medicine specialists? To request an appointment with a Riverview Health physician, call 317.565.0505.
Source: osha.gov/ergonomics, arthritis.org