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Postural Deviations and Muscle/Joint Pain When Working From Home

The majority of people have just started working from home due to the self-quarantine recommendations issued by the government in response to the coronavirus outbreak. Many people have started to experience tightness, and, aches and pains, as they work long periods of their day in a seated position in an environment that is perhaps, not […]

Written By Sarah Mooney

On April 21, 2020

Dedicated wellness expertise each step of the way.

The majority of people have just started working from home due to the self-quarantine recommendations issued by the government in response to the coronavirus outbreak. Many people have started to experience tightness, and, aches and pains, as they work long periods of their day in a seated position in an environment that is perhaps, not “physical therapist approved” for perfect posture. We see the effects of this tightness in the form of lower back pain, neck pain, rounded shoulders, and head forward posture.

The following are some tips when crafting your “work from home space” to help reduce these pains and deviations: 

  • Keeping your computer at arm’s length and ideally, no more than 2 inches above the natural line of sight
  • Customizing your work area, for example adding footrests, wrist pads, or extra backrests
  • Using a headset for longer calls (and Zoom meetings) or dictating to reduce neck strain
  • Positioning the keyboard and the mouse close together to keep yourself from repetitive reaching
  • Giving yourself body breaks (movement breaks), especially when experiencing any muscle or joint pain

That being said, some homes and spaces are simply not conducive to a “Grade A” work-from home set-up. One of the best ways to avoid any backache or neck pain is to do some stretching exercises a few times a day. In the video I have highlighted some of my favorites and written them below:

Seated Neck Stretch30s each side
Thoracic Twist 30s each side
Kneeling Hip + Chest Opener45s each side 
Child’s pose60s each side 
Frog 60s 
Pigeon pose 60s each side 
Hamstring Stretch 60s each side 

This whole stretch sequence takes about 10 minutes to perform and targets tension held in every major area of the body that tightens/shortens when sitting for long periods of time. This sequence can be done 2-3 times throughout the day (great before bed or during a mid-day break). 

Pairing this stretch sequence with the movement of any kind (OnDemand workouts, long walks, runs, Yoga), can dramatically decrease the postural deviations and aches that can come with long periods of sitting. 

About the Author Michael McKinney:

Successful Personal Trainer with a demonstrated history of working in the health wellness and fitness industry. Skilled in Personalized Training, Bootcamp Instruction, Corporate Wellness, and Exercise Physiology. Specializes in Muscle Building and Fat Loss. 
He’s based out of EverybodyFights.

Dedicated wellness expertise each step of the way.