How to Prevent Strain Injuries While Working From Home

During the COVID-19 pandemic, physiotherapists across the globe are reporting an uptick in patients coming to them with back pain, shoulder pain, poor posture, and other conditions developed while working remotely. As it turns out, many of these strain injuries are commonly caused by long periods of sitting and poor ergonomics.

The good news is that these types of injuries can be prevented by adopting better daily habits. In this blog, we’ll list 3 key ways you can prevent strain injuries while working from home.

While it can be difficult to support your posture when sitting in the same chair all day, there are small tricks to help you achieve better posture in the longer term.

Ensure that your feet sit flat on the floor and that your knees are bent at a 90-degree angle. Make sure your core is engaged and that you’re able to roll back your shoulders. Your chin should be parallel with the ground and your wrists should rest on your desk in front of you.

When your work setup isn’t configured to provide comfort and support good posture, this can result in strain, injury, and even chronic pain. Setting up an ergonomic work environment is key to improving your posture while spending long periods at an at-home desk setup.

If the height of your desk doesn’t match your proportions, this can add strain to your forearms while you type or cause you to hunch over. Both of these issues will put unnecessary strain on your shoulders and back. 

To avoid strain injuries, make sure your legs fit comfortably underneath your desk and your feet sit flat against the floor. Your arms should also rest comfortably on the surface of your desk.

If your monitor isn’t properly placed, this can cause you to tilt your head or neck into an awkward position — which can lead to shoulder pain, neck pain, headaches, and more. 

When setting up your monitor, we suggest placing it at least 20 inches in front of you (at arm’s length) and angling your screen around 10 to 20 degrees. Also, make sure the top of your screen is positioned at eye level.

When purchasing the right ergonomic chair to support good posture, be sure to choose one that will match your body proportions and allow you to sit with your feet flat on the floor. While sitting, your thighs should also be parallel with the floor (or a footrest). Your chair should also be equipped with proper armrests.

For added support, choose a chair that’s built with cushioning and breathable fabric (such as mesh). Some chairs are also built with a natural curve, which is great for supporting the lower back during long days.

It might seem like your job is requiring you to sit all day, but that doesn’t mean you can’t fit some small physiotherapy exercises into your schedule! Taking mini-breaks throughout your day to practice some stretching will go a long way in helping you de-stress and recharge.

A quick but effective exercise we recommend involves 10 reps of shoulder blade squeezes, 30 seconds of wrist stretches, and 10 seated rotations in your office chair. These movements are recommended by physiotherapists and are excellent for helping you achieve proper blood flow after sitting for too long.

Contact Mimico Physiotherapy Today

Need some relief from your work from home strains? We hear you and we’re here to help! As a trusted clinic for physiotherapy in the GTA, the Mimico Physiotherapy team is ready to help you with your injury or pain management.

To book an appointment with our team, call our Etobicoke location at 647-351-4000 or our Mississauga location at 905-897-5452. You can also fill out our form by visiting our contact page. We look forward to helping you live pain-free.