Working From Home? Follow These Tips To Prevent Repetitive Strain Injuries

By Tread Well

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Portrait of a woman on a video call with laptop and headphones while working from home. Home office concept. New normal lifestyle.

The global pandemic has turned our lives upside down. Some of us have set up a home office, and though we might feel more comfortable and less stressed at home, some issues may still arise. For some, sitting on a chair for extended periods can be a new experience, and even that’s enough to cause muscle strain.

Wrist, neck, shoulder, and lower back pain are just some of the issues that can ensue. Strains and sprains can keep occurring until parts of the body start feeling stiff. Such injuries can ultimately lead to difficulty in performing certain activities. That’s why it’s essential to introduce strategies in our daily lives in order to prevent such injuries from happening.

Continue reading to understand the most important work from home tips that will make your home office experience more healthy and serene.

Tip #1 Be Mindful of Your Posture at All Times

Humans were just not meant to be sitting for too long. Our early ancestors did not have many chairs to sit on. However, modern life that circles around TVs, laptops, tablets, and even reading books puts a test on our posture.

Poor posture refers to any deviations that can cause excessive stress on particular joints and muscles. Some of the most common postural mistakes include back slouching and shoulder rounding.

While we all feel the constant urge to rest our necks, shoulders, and backs, this can lead to poor posture habits that may result in muscle strains and joint pain.

Keep your back and neck straight with your face looking forward, and be mindful of your posture at all times. In the following work from home tips, you’ll find some basic principles to make a good posture feel more natural.

Tip #2 Set up an Ergonomic Work Environment

An ergonomic work environment is critical for maintaining proper posture and preventing musculoskeletal injuries. There are just a few simple principles that you need to follow to set up an ergonomic work environment. Additionally, if you’re finding yourself sitting for long periods, an ergonomic chair can be a brilliant investment since they come with various adjustments.

Backrest: Having sufficient lumbar support is crucial for your lower back health. Many ergonomic chairs offer lumbar adjustments, but if you don’t have one, you can add an extra pillow behind your back

Seat Height: Adjust your seat height so that your knee, hip, and elbow joints are at least a 90° angle. Also, make sure your feet are resting on the floor

Adjust Your Monitor’s Height: It’s essential to adjust your monitor height so that the top of the screen is at your eye level. This tip will ensure that your neck and back stay straight and you’re not hunching your shoulders.

Stretching: Even if we manage a neutral posture, it’s normal for everyone to start slouching at some point. Look to get up from your chair and take short breaks every 30 minutes for a quick stretch.

Tip #3 How Physiotherapy Can Help You

No matter how diligently you’re looking after your home office ergonomics, injuries can still occur. Certified physiotherapists have many methods that can alleviate our muscles and joints from repetitive strains.

From dedicated massage therapy to injury-specific exercise programs, electrotherapy and acupuncture; physiotherapy can make your pain disappear and prevent future injuries.

Book Your Appointment Today

Here at Tread Well, we dedicate ourselves to get you back on track by removing pain, stiffness and by treating your injuries. We have various facilities and methods at our disposal to make your body feel renewed.

To learn more about our programs and how they can help you, give us a call at (289) 337-1657 or book an appointment online.

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