The Ergonomics of Working from Home

If you are experiencing chronic neck and back pain that does not go away with medicine and rest, it is advised you visit a primary care physician to avoid further complications like herniated disks and nerve damage.

Common Ailments Troubling Remote Workers

One of the most common physical strains associated with working from home is neck and back pain. While businesses invest in proper equipment, many remote workers fail to do so. Sitting in the same position for prolonged periods and using ill-suited chairs and desks can lead to poor posture and put unnecessary strain on the neck and back. This can result in pain, stiffness, and discomfort that can significantly impact daily activities and work performance. Left unchecked, minor discomfort can lead to further complications.

Eye strain is another challenge of working from home. Computer screens can cause eye strain, headaches, and blurred vision. Speaking of computers, carpal tunnel syndrome is a condition that can also develop by repetitive motions, such as typing and mouse use, and can result in numbness, tingling, and pain in the hands and wrists. Tendinitis, which is inflammation of the tendons, is another common injury associated with repetitive motions.

What You Can Do

Stretching is one of the simplest and most effective ways to avoid physical strains while working from home. Regular stretching can help prevent stiffness, improve posture, and reduce the risk of injury. Take breaks every 40-45 minutes to stretch your neck, arms, hands, wrists, legs, and back throughout the workday.

Investing in ergonomic equipment is another thing to consider when working from home. A comfortable chair, adjustable desk, and ergonomic keyboard and mouse can help improve posture and reduce pressure on your wrists, neck, and lower back. These products are designed to support the body and minimize physical strain, making it easier to maintain good posture and avoid injury. Further, consider lowering the brightness of your computer screen and using a blue light filter.

Physical therapy is another option to consider for those who experience physical pain and aching from working from home. Physical therapists can evaluate your work setup and recommend specific exercises and stretches to help prevent strains and injuries. Physical therapy can also help alleviate existing pain and prevent future injury by working you through tailored exercises to target affected regions of your body.

Need a Physical Therapist in Southern Maryland?

If you are experiencing chronic neck, back, and wrist pain that does not go away with medicine and rest, then it might be time to visit your primary care doctors at Southern Maryland Medical Group. Let’s get you started with an initial evaluation and determine how a physical therapist can help alleviate pain and prevent further injury.