As many continue to work from home due to the COVID-19 pandemic, physicians are seeing a rise in orthopedic complaints associated with home offices. Anyone who has worked for extended periods at home knows these can include pain in your shoulder, hip, and lower back, among other nagging complaints.
“The shift of our work spaces from the office to our home introduces the challenge of finding a good working space. This can be especially difficult when also caring for our loved ones while working,” says Shawn G. Anthony, MD, MBA, Assistant Professor of Orthopedics at the Icahn School of Medicine at Mount Sinai.
Many of these pains are preventable with a few simple changes to the home office environment. To optimize your in-home work space and avoid irritating aches, Dr. Anthony provides these four tips.
Find a dedicated home office space
A dedicated space can be a challenge if you live in a New York City apartment or are rooming with others. So, while the ideal home office does not need to be a separate room, it should have basic components like adequate lighting—lighting that is bright white and non-glare producing—, an adjustable chair, and a flat table surface. Most importantly, avoid working in bed or on the couch, as working for extended periods with poor posture causes the most number of injuries.
Create a comfortable work space
Try to position your laptop or desktop monitor at or slightly below eye level—this is where an adjustable chair is helpful—so that your wrists are kept level and your feet are supported or kept flat on the floor. Patients often ask whether a standing desk is better than sitting. If possible, it’s best to combine both throughout the workday as each can cause issues after prolonged periods of time.
Maintain good posture while working
It’s easy to forget good posture and slouch in a chair. When seated, remember to keep your ears positioned over your shoulders and your shoulders positioned over your hips. This will keep your spine in good alignment while sitting for long periods. Your hips and knees should be bent at approximately 90 degrees, and a cushion can be added for lower lumbar support. Try to keep frequently used objects, such as a telephone or computer mouse within reach, as repeatedly stretching to reach for items can cause overuse injuries.
Take breaks and exercise
If you don’t already, introduce 10 minutes of morning and evening stretches to maintain flexibility. Tight muscles from prolonged sitting are the most frequent cause of joint pain due to increased stress across joints. A foam roller is especially helpful to maintain flexibility and to combat tightness in the quads, hamstrings, or iliotibial band—a thick band of tissue that extends laterally from the pelvis to the knee.
Throughout the day, stay hydrated and eat healthy snacks. Be sure to take breaks from sitting in front of your computer by walking around the room during phone calls and setting timers for stand up reminders. Though gyms may be closed, you can stay active by introducing body weight exercises such as wall squats, which are great for your core and quads. Jumping jacks and running in place are good cardio exercises that can be done indoors.
Introducing these simple tips will help stave off injuries and make for a more comfortable work space that does not hamper productivity. If you have any questions or if you are experiencing joint pain, schedule an in-office or virtual visit with a Mount Sinai orthopedist.