Many people have been working from home since March, and most of them had no idea this quarantine would last this long. They initially had no problems working from the couch, the bed, or the dining table, but they gradually felt mild discomfort until their pain eventually sharpened.
For many of us, this pain is a common occurrence caused by muscle overuse. This injury is a type of muscle or joint damage that is caused by repetitive trauma. It is a pain that does not come instantly. Instead, it takes time until your muscles wear down.
In April, the American Chiropractic Association created a poll on Facebook. Out of the 213 chiropractor respondents, 92 percent said that their patients reported more neck pain, back pain, and other musculoskeletal issues ever since they started working at home.
The Biggest Culprits
Using a laptop is the most significant cause of this injury. When people use laptops, they are forced to look down at the screen or raise their hands if their screen is elevated. Looking down for a long time can force people into a forward-head position that loads more pressure on their spine and joints. It also causes muscle imbalances in the neck.
Another reason for the injury is the choice of chair. Chairs found in homes are not often the appropriate size and built for prolonged sitting. The ideal sitting position should be in a neutral posture. Your hips should be slightly higher than your knees, your arms at your side, your neck relaxed and straight, your forearms parallel to the ground, and your feet resting on the floor.
Finally, the work-from-home setup means no more commuting, visits to the pantry, or long walks to the meeting hall to break the routine. All people do now is just sit.
The Quick Fixes
If you are suffering from any of the mentioned injuries, here are some things you can do to address them correctly:
Adjust your laptop and seat position
Purchasing an external keyboard and mouse can help improve your physical health. Also, try to raise your laptop’s screen to match your eye level. You can place your laptop on top of stacks of books to achieve this. If you cannot rest your foot on the floor properly because of your chair’s height, consider using a footstool. If your chair is too low, try sitting down on piles of pillows. These little changes can make a huge difference in your overall working experience.
Add more breaks to your schedule and create more intentional movements
Try to have frequent “microbreaks” as you work. These breaks can be as short as five seconds to shift your posture. Suppose you have been looking down on your laptop screen for a long time. In that case, try to look up the ceiling for a change, even for as short as five seconds.
For your periodic “macro breaks,” you can have three- to five-minute breaks to do a little stretching or deep breathing.
Also, do not forget to take a “big break” once throughout the day. It is best to use this break to get at least 30 minutes of exercise. You can perform your home workout or go out for a quick bike ride.
Conclusion
Remember that stress increases your risk of injury and that your body is designed to move. Find ways to make yourself feel more relaxed each time and set an alarm to remind you to take essential breaks. Doing so will help ease the pain you are feeling from working from home. If things get worse and you need professional help, chiropractic care is a proactive and whole-body approach to wellness that can provide you with long-term relief.
If you are from West Michigan looking for chiropractic care, call us at (269) 329-1200 to schedule your first appointment. West Michigan Chiropractic gives you long-term relief that can transform the way you live. We work by addressing your health issue’s root causes and restoring your nervous system’s state of well-being.