As social distancing continues to be part of our daily lives, many people may find themselves working from home for 40 plus hours per week, and others may be spending more time at home at a desk, on the couch or in other fixed positions. Some studies show that up to half of the American workforce has shifted at least part of their work to home during the pandemic.
“The human body isn’t necessarily designed to stay in a fixed position for eight or more hours,” said Dr. Clayton Nelson, an orthopedic expert and hand surgeon with SSM Health Bone & Joint | OSOI in Oklahoma City. “Whether or not you’re actively experiencing discomfort, it can be beneficial to mind your posture and body positioning throughout the work day so you can help prevent long-term pain and damage to your bones and joints.”
Dr. Nelson is offering a few tips for increased health and comfort your bones and joints, whether you’re officially working from home or simply spending more time there.
Mind your back and neck
Too often, we focus on what we’re working on – usually our computer screens – and forget good posture, which can lead to arching our necks and backs in ways that can cause short-term discomfort and long-term damage. Create a dedicated desk space with a chair that can allow your body to position 90-degree angles of your knees to the floor and your spine to the chair. Use a footrest and pillows, as needed, to help achieve this.
Monitor your height
Another common issue has to do with the height of our computer screens, which can cause us to crane our necks. When possible, adjust the height of your chair to your desk and the height of your armrests, so your arms fall at 90-degree angles. At this point, your shoulders should be pulled back but relaxed. Then, adjust your computer screen so it’s at eye-height – dictionaries and other thick books are a great way to raise that monitor.
Raise your hands
If you have ever taken a piano lesson, you may remember your teacher advising you to hold your wrists above the keyboard with your fingers slightly curved, and typing is very similar. When using a keyboard or a mouse, keep your body at those 90-degree angles, then make sure you don’t rest the weight of your wrists downward, which can put pressure on your joints and limit blood flow.
Move and stretch
If you wear a fitness device, there’s a good chance it has regular reminders if you haven’t been moving – be sure to pay attention to those. If you don’t have one, you can use your calendar or mobile phone to help you remember to stand for a few minutes at least once every hour, stretch and fill a glass of water. If you’re on a video conference call and can’t step away, gently rotate your ankles and wrists to promote blood flow until you can stand and move. When possible, work for a while from a standing position.
