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Preventing Musculoskeletal Pain When Working From Home

The pandemic forced many Australians to adapt to a work from home setup due to COVID restrictions. And while remote work has provided a myriad of benefits, such as higher happiness and productivity levels, the setup does not come without a cost. Many people who work from home develop back pain as a result of staying seated for extended periods. If left unaddressed, back pain can radiate to other parts of the body such as the thighs and calves.

As such, it is vital that your workspace is not only conducive for productivity but also does not put your health at risk. Below are some ways to do so.

Correct your posture

Back pain can be prevented by practising good posture, especially when working long hours. To achieve this, ensure that your back is straight with your head up looking directly ahead. Both feet should be flat on the ground so that your weight is evenly distributed and your knees are levelled. In fact, turning this into a habit can benefit you outside of remote work, as it trains your body to assume proper posture whenever you are seated.

Take breaks to move around

One of the most significant changes that remote working has made on employees is that it has limited our mobility. Before the pandemic started, most people would get a certain amount of activity when commuting to work and walking to meetings. Staying seated for long periods can lead to health complications such as obesity, abnormal cholesterol levels, and increased blood pressure. Taking breaks to walk around the house during a phone call or stretching in between meetings are simple ways to introduce mobility into your routine.

Make sure your screen is at eye level

Not only does an eye-level screen promote good posture, but this also prevents you from swivelling and craning your neck while working.

Using a standing desk riser elevates your screen to eye level. Desk risers allow you to customise the height at which you want your screen to be. This is great help for those who already own a desk or those who want to sometimes stretch their legs and work while standing. Otherwise, make sure you purchase a table with an elevated surface for your screen.

Invest in ergonomic equipment

Aside from desk risers, ergonomic equipment is another essential for remote workers. For example, ergonomic chairs provide proper back support and encourage correct posture. These chairs are often adjustable with regards to the height you prefer and many options include armrests and headrests.

Meanwhile, wrist rests aid in typing or using a mouse for long hours. This lessens the pressure on your wrists to avoid the strain that may put you at risk of carpal tunnel syndrome. Ergonomic keyboards also exist for the same reason. Some keyboards are built to lessen the pressure needed to push the keys and allow your hands to be in a comfortable position.

Working within the comfort of your home has its benefits but the downsides may not be noticeable at first glance. Preventing health concerns like back pain rather than curing it can be the first step in ensuring that you remain in good health.

By Joanne Kace

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