How to avoid aches and pains when working from home

Alex McLaughlin, OTR

Physical Therapy Specialists

Although working from home has its benefits – you can’t beat the commute – a less-than-ideal workstation can lead to aches and pains throughout the day.

“With more people working remotely, occupational and physical therapists are seeing increasing numbers of patients reporting new back, neck, arm and leg symptoms as their workstations aren’t supporting their bodies properly,” said certified ergonomics assessment specialist Alex McLaughlin, OTR.

Ergonomics is a science that designs tools and work areas to best fit you in order to reduce the risk of muscle and joint aches. McLaughlin provided some simple ergonomic principles that can help prevent pain and increase productivity.

Home workstations should promote neutral body postures.

• Your chair should allow your feet to rest on a flat surface.
• Your arms should be bent and supported at 90 degrees with your wrist resting flat on the keyboard.
• Your lower back should be supported with lumbar support.
• Position your computer monitor at a height and distance that promotes a neutral head posture. When using laptops, a laptop riser and full-size keyboard plugged into your laptop’s USB will help achieve a neutral body posture.
• Utilize a standing desk so you can stand 2–3 hours per day.
• Use a headset or speakerphone whenever possible.

Take breaks so your body can stretch out.

While working at your computer, take a standing break every 20–30 minutes. These breaks can be short, only lasting 1–3 minutes. A combination of stretching and functional activities that cause a change in body position are important for maintaining muscle length, and good circulation to the arms and legs.

McLaughlin offered these activities you can do during your break to move your body.

• Do some stretching exercises.
• Place a load of clothes in the laundry or fold a load of laundry.
• Wipe off the table and countertops in your kitchen.
• Make up your bed.
• Walk around your home or office.
• Take a brisk 5 to 10-minute walk outside during lunch.

Try the tips above if you are experiencing aches and pains from your workstation. If they do not improve your symptoms, talk to a healthcare professional with training in ergonomics.

“Research supports a comfortable well-designed workstation, and time for small breaks every 20–30 minutes improves productivity and reduces workers’ compensation claims,” said McLaughlin. “It is much easier to prevent problems than correct them afterward.”