As a massage therapist, I get a lot of clients that work at computers all day (before COVID-19 happened), so I would see a lot of clients with neck and shoulder tension. One of the main questions I've been asked during this quarantine is what can be done about muscle stiffness from working from home. I wrote an article about stretches and exercises for office workers a while ago. If you'd like to revisit this post, you can check it out here.
With social isolation, a large percentage of the population are working from their homes. My previous article outlined some ideas that can help stay focused while working from home. In my searches, I have found some good pointers to help keep proper body mechanics while working that will keep your body from stiffening up during this uncertain time.
Keep Elbows Neutral. Having your shoulders relaxed (and not up by your ears), and your elbows at a 90-degree angle on your desk will help keep your upper body from stiffening up. You can utilize arm rests on your chair, your keyboard tray or altering your position if you're working on a laptop.
Feet Flat On The Floor. This position will keep your knees at a 90-degree angle and help your lower back and hips from being pulled out of alignment. You can adjust your chair high or use a footstool if needed.
Proper Screen Height. Having your screen or monitor at eye level will prevent you from bending your neck forward for prolonged periods of time. This can cause the neck muscles to become strained from overuse. If you cannot adjust your screen, try adjusting your chair or adding some books under your monitor. If you're using a laptop, try using a separate keyboard or take longer/more frequent breaks.
Adding Lumbar Support. By promoting the natural curvature of the spine your lower back will be more supported and have a less chance of injury. If your chair doesn't have one, you can use a cushion or a rolled up towel instead.
Standing Desk Option. Getting the body up and moving around will help keep your muscles limber instead of sitting all day. This can include while you're at "work". You can utilize your kitchen counter or any other high surface to let your body stretch out a bit while you work.
I hope some of these suggestions will help you get through these unique working conditions until the economy opens back up again.
Let me know what you think! Thank you for taking the time to read this article and I hope you have a great day! Stay safe!
Reference:
LiveWell Family Health Centre - Ottawa Wellness Chiropractors. (2020, April 28). Retrieved May 07, 2020, from https://www.facebook.com/199425063414578/photos/a.276089512414799/3235161663174221/?type=3
Comments