Attention work-from-home and hybrid-work warriors! We get it—that relentless backache, the stiff neck, the sharp knee pain (where’d that come from?) and the overall feeling of being trapped in your own home office can be a real downer. But fear not, because here at ProOrtho we’ve got your back. Check out these simple tweaks to turn your workspace into a pain-free haven of delight.
Set the Scene: The Perfect Home Office
Let’s start with the basics – your home office setup. Picture this: a well-lit space with a posture-friendly chair, a desk that doesn’t double as a storage unit, and a computer screen that doesn’t require a microscope to read.
Chair Check: Invest in a chair that supports the natural curve of your spine. Your back will thank you. If you find yourself slouching or twisted, add a cushion anywhere it’s needed so you can remain upright without much effort. And make sure your armrests are set so your feet can rest flat on the floor.
Desk Drama: Keep it clutter-free. A tidy desk equals a painless workday, because when documents and devices are in their right place you don’t have to awkwardly stretch, twist, and reach for them all day. And invest in an adjustable desk if you can—standing for a portion of your workday can work wonders for your overall health.
Screen Sense: Position your computer screen about 20-inches in front of you so the top of the screen is at eye level. No more craning your neck downwards or twisting it to the right or left! Trust us, your posture will improve, and so will your mood (your teammates will thank you.)
Strike a Pose: Mastering the Art of Good Posture
The unsung hero of pain-free workdays is posture, and it’s easy to take for granted. Don’t worry, we’re here to get your back on track!
Sit Right: Park your posterior at the back of the chair—all the way back—with your feet flat on the ground. Maintain a slight bend in your knees and sit back, supporting your lower back. Can you feel your core muscles? If not, find them. We’re not saying you need to do an ab workout…we ARE saying engaging your core happens with awareness and a little bit of intention. Even a light tensioning of your core muscles supports your low back.
Ergonomics Magic: Your desk should be an ergonomic wonderland. Ensure your elbows are at a 90-degree angle when typing and invest in a wrist wrest. Also, your mouse and keyboard should be within easy reach so your workstation remains your personal comfort command center.
Screen Goldilocks: This one’s super important, so like we mentioned before, please ensure your computer screen is not too high, not too low – but just right at eye level. This prevents you from becoming the hunchback of the home office.
Break the Sedentary Spell
For those of you guilty of clocking in hours without moving, we admire your dedication and productivity, but this one’s built to support your long-term health.
Stretch Breaks: Set an alarm for a quick stretch every hour. Touch your toes, reach for the sky – anything to get the blood flowing.
Deskercise Delight: Sneak in mini workouts during calls…or schedule five-minute sessions for mid-morning and mid-afternoon. Leg lifts, seated marches, toe raises, and unloaded squats will do the trick. It sounds counterintuitive, but you’ll feel way more energized from your efforts.
Walking Wonders: Take audio-only calls on the move. If it’s a video call you’re just listening in on, why not stroll around? Fresh air and a change of scenery work wonders for both your body and your mindset.
ProOrtho’s Dedicated To A Pain-Free Today
Remember, it’s all about finding that sweet spot between productivity and self-care. Your home office should be your sanctuary, not a pain cave.
By making these simple changes, you’re not just preventing pain – you’re investing in your overall well-being. So, go ahead, transform your workspace, embrace good posture, and sneak in some movement. Your body will thank you, and so will your career. Here’s to a pain-free and thriving work-from-home experience!
And hey, at ProOrtho we’re all about keeping you pain free so you’re confident you can keep moving any which way you please. If you have any questions about pain you may be experiencing (or anything else that’s on your mind), reach out today. We’re happy to help!