Are you working from home and in pain? Bad ergonomics may be to blame 

We are in the midst of fighting an unprecedented pandemic that has profoundly affected us all in myriad ways. A big challenge for many is managing the working-from-home (WFH) space and the stress it can have on our bodies, especially when we’re ergonomically compromised. If you are stuck working from your couch, bathroom or dining-room table, take note of these tips!

Neck pain and headaches can emerge from having a bad ergonomic setup. Either can be triggered from being in a prolonged forward head posture, which is usually from having the computer screen too low and a lack of back support. The combination causes one’s head to migrate forward.

This compresses the space between the head and shoulders and strains the neck and upper back muscles. The strain can place undue pressure on the spinal joints and discs leading to pain and damage to these structures such as a bulging disc(s), referring pain and numbness down the arm. Headaches from a bad WFH setup often start at the back of the head and migrate to the jaw & face. It is often described as a band of dull, “vice grip” pressure around the entire head. This is likely to disrupt mental clarity, focus and concentration.

There’s also the issue of spending long stretches of time in a hunchback position. It can bring on pain between the shoulder blades and create cramping in the upper and mid back muscles.

Low back pain can show up as a consequence of poor sitting resulting in a host of low back, or lumbar spine, problems. Similar with the neck, it starts with a flattening of the lumbar curve (the lordosis), which in turn places a substantial amount of strain and pressure on the vertebrae and discs – overstretching muscles, and if worsened, progresses into pain down the leg called sciatica.

If you are not able to keep your elbow angle close to 90 degrees while working at the computer in your WFH space, stress on the arm and hands is compounded. You may experience tightness and soreness in the forearm and wrist, and numbness and pain in the hand from overuse of the mouse and keyboard.

Perhaps you have no choice but to deal with a miserable work setup. How can you survive?

While at your desk, try to keep your body in a neutral position. Shifting your body forward or back puts too much strain on the spine. Pick your most supportive chair – this may be a kitchen chair with a pillow behind your back. Fend off the forward head posture by keeping your chin tucked (draw the chin and head straight back on a horizontal plane and hold). This tuck position elongates your neck and helps to reduce muscular pain and tension, thereby ensuring proper spinal alignment. Keep your shoulders relaxed, down and back. Engage the muscles between your shoulder blades.

Take frequent breaks every 30 minutes to an hour to rejuvenate and stretch; try setting a reminder on your phone. During these breaks, do some static stretches for your neck, back, arms and legs. Static stretches help to relieve tight muscles and include side neck tilts, doorway stretches, wrist extension stretches, and more. Also work in some dynamic stretches, which work both joints and muscles, and include lunges, marching in place, partial squats, sidestepping, leg swings and heel raises.

Stretching helps to improve posture and reduce pain and stiffness, increases blood flow to the muscles, relieves stress and promotes relaxation. A portable massager can be used (3 to 5 minutes per body part) to help relieve tight and knotted muscles and improve blood circulation.

Finally, and most importantly, be aware of the aches and pains you experience. When self-treatment ideas don’t resolve problematic areas, then please consider seeing a physical therapist, who can help you restore the injured joints and soft tissues to a healthy state of mobility and comfort. They also can help troubleshoot a challenging WFH situation.

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Article written by D. Tien Do, DPT, a 2007 graduate of the Regis University School of Physical Therapy in Denver. He and his wife, Sandra Do, DPT, own Manual Therapy Associates in Arvada.

Posted by Regis University in The Denver Post on June 10, 2020