Work smarter, not harder, from home

by Michelle Dela Rosa, PT, DPT, PRPC

Kids and phone calls, cooking, and homeschooling...so where is the space to work from home? For some people, creating a proper work station at home has been challenging.

​At Connect PT, we're seeing all kinds of issues from wrist pain to neck pain to low back pain and tailbone pain after making this transition. We cannot assume the table that we eat at is set up properly for zoom calls or studying. If you're still working from home, we want to help make the transition easier. Let's break it down:

Problem #1
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​If you're like me, at some point in the day you're using a laptop. It's terrible for long-term use.

​Your head is forced to look down if you're using a table at standard height. That opens the gate for headaches, jaw tension, and upper back pain.

Remedy #1
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Place a thick book under the back of the laptop to elevate the screen.

​This allows you to pick your head up a little more while still allowing for proper wrist alignment.

Problem #2

​Dangling feet or feet that can't rest on the floor comfortably gives little whole-body support when seated for long periods of time. 

​You'll end up needing to place more pressure on other structures like the low back or neck.

Remedy #2

Place a low step stool or other firm support under the feet to keep knees in line with hips, which will automatically decrease pressure on the spine.

Problem #3

The chair I'm using is fixed in a reclined position. 

It's okay for eating, conversing, relaxing - not ok for computer work. This position puts lots of pressure on the tailbone when, contrary to popular belief, the tailbone is not meant for sitting!

PS - Watch out for children or pets who might accidentally rearrange your setup!

Remedy #3

Fold up a pillow or small cushion to place behind your mid-back to allow for sitting on your "sit bones". Sitting up straight shouldn't feel like work!