Go Go Ergonomics
Since being allowed to return to work during COVID, I’ve noticed a lot of the same aches and pains with most of my patients due to them continuing to work from home. Many people would count working from home a luxury, or even a curse (especially if your kids or pets are home too!). I personally enjoy going into a facility to treat as it gets me out of the house (and I love driving), but I have been getting the urge to focus on more in-home patients, whether at my house or theirs. Actually, I love getting home décor ideas when I go to patients’ homes!
So obviously working from home, you have to make do with a workstation. You’ve been using your dining table, dining chair, vanity, or even a lawn chair. This could have worked for the first week or two, but you’re forcing your body to stay in a unsupportive position which is detrimental over time. You’re most likely now exclusively using a laptop versus a desktop monitor which increases neck pain because you’re looking down as opposed to ahead. I’ve seen peoples right index finger joints getting swollen and painful because – you guessed it, using the mouse. So let’s say you’ve been at your job for 5 years, and all of a sudden you get this joint pain. It doesn’t make sense because you’re using the same equipment and your work load hasn’t increased. But the biggest factor is that your workstation at your business is ergonomically set up for you (hopefully), and at home your body isn’t in the ideal position to keep up with the demand, so that has a huge impact even on a few tiny joints in the finger.
I’ve heard of businesses allotting a set amount for employees to purchase equipment that they deem necessary considering there’s no telling how long modified life is going to last. The problem with this, is that it’s not a big enough amount to spread throughout to purchase numerous beneficial equipment. I’ve seen patients use up all of that money for a chair which of course you don’t want to cheap out on, but other accessories like a laptop riser, an ergonomic mouse, or even a lumbar roll are extremely beneficial. On the other hand I’ve also seen patients get that equipment, only to be stuck with enough money for a super cheap office chair that doesn’t do a good job for support.
The best equipment I would recommend for an at-home setup (but you can absolutely use it for work as well) is;
– An affordable to you office chair that is not exclusive to online order. I’ve seen many people purchase chairs off of Wayfair and would rather keep it if it doesn’t work out rather than return it. Take the time and physically try out chairs whether it’s Staples or Ikea, and don’t settle! Spend the time to look. An office chair should have great lumbar support, adjustable armrests, and definitely make sure it has a good range of adjusting the height. The chair you choose should allow you to keep both feet flat on the floor.
– If you tend to fidget (I’m guilty of this) you can even use a stool (better for short term use if you don’t have a strong core), or even an exercise ball! I’ve just acquired one and will be using it for computer work and even gaming!
– You can always get a sit-stand attachment for your desk or table as this gives you the option of standing if you’ve been feeling like you’ve been sitting for too long. Stretching your legs and getting that blood pumping is great for your health especially for a sedentary career. You can splurge later on on an actual sit-stand desk.
– A laptop riser is a great tool to bring your laptop to eye level. You shouldn’t be typing on it though, as the hyperextension of your wrists can cause other health issues like carpal tunnel or tennis elbow. You would need to use a keyboard with a riser so keep that in mind. The monitor should be between 20-30 inches from your face, and the keyboard should be directly in front of you to prevent reaching.
– An ergonomic mouse can really help prevent overuse of the fingers and wrist, which can also turn into carpal tunnel. Your wrists shouldn’t hyperextend as well. Look for one that supports a relaxed hand as this is anatomically ideal. A trackball mouse is a great option as well because you’re performing micro movements with your fingertips. The mouse should also be within reach.
– If your chair doesn’t have a good enough lumbar support, you can always purchase one that can be used on any chair actually, even for driving! This support can change the entire posture of your upper body, which tends to hunch over the computer anyways so it really can make a huge difference.
– If you’re making phone calls, use earbuds! You really don’t have to hold up your phone to your ear, or even worse, hold it between your shoulder and face. That’s a kink in the neck soon approaching!
You can buy endless gadgets but the biggest factor in improving posture is moving. Once an hour get up and walk for 5 minutes, perform your stretches and develop the body awareness that once you start to feel some discomfort, acknowledge and correct it.
Article Sources
Subscribe to our newsletter!
The medical information on this site is provided as an information resource only, and is not to be used or substituted for any diagnostic or treatment purposes. The information we provide is for general use. Always seek the guidance of your doctor or other qualified health professional before making any medical decisions.
If you think you may have a medical emergency, call your doctor, go to the nearest hospital emergency department, or call the emergency services immediately. If you choose to rely on any information provided by The Honesty Policy, you do so solely at your own risk.