By Jake Hoeppner, DPT, OCS, Cert. DN, Cert. SMT
Working from home is the new normal for many. Our patients describe everything from low back pain, neck pain, shoulder pain, jaw tension, and weight gain as a result of the change to working from home or staying at home more. New habits are important to learn in your new “live and work from home” lifestyle.
WEIGHT GAIN
A Web MD survey in the US confirmed what most of us already feel – we’ve gained weight during the pandemic. According to the article, an overwhelming 59% said both a lack of exercise and stress eating were a problem, and 21% attributed it to “extra alcohol consumption.” In total, 47% of those surveyed reported gaining between 7 and 20 pounds. Not only does weight gain affect how your clothes fit, but how you feel and move.
POSTURE
With the swift move from office to home-based offices, many are working in less than ideal conditions. Laptops set up on coffee tables or computers at the kitchen island are unlikely to produce great ergonomics. Unsupportive chairs and monitors at the wrong height promote prolonged forward head, forward shoulder, and rounded back postures that lead to an increase in muscle pain. Trigger points often develop and adaptive shortening of muscles gradually occurs. Your muscles may not be so happy as you try to stand up and move after sitting slouched much of the day. Gradually, muscles weaken and you become more susceptible to neck, back, and shoulder pain.
SOLUTIONS
The solution to this new, not so ideal, work environment is simple – move! Here are some simple ideas to curb pain from poor ergonomics or posture:
- Shoulder blade squeezes – squeeze and hold your shoulder blades together for 10 seconds repeat 5 times at least twice a day while working
- Chin tucks – make a double chin and hold gently for 10 seconds, repeat 5 times, twice a day
- Back bends – stretch the front of your hips and your back by standing with your hands on your hips and gently bending backward only as far as you can pain free 10 times, twice a day
- Be aware of your posture – check your self once an hour by setting an alarm – check your posture and get back up if you’ve started to slouch
- Stop if you cause pain – stretching and preventative exercises should never make pain worse – seek advice from a physical therapist if you can’t find relief.
Look for more ergonomic work station suggestions in our next “Working From Home” blog. If you’re not sure how to improve your pain or have specific questions, you can see one of our experts at no cost. Get your questions answered today by one of our physical therapists with a free 15-minute screening appointment.
