WFH: Avoid Posture Related Strain and Injury

The home environment is likely to be faulty in many aspects compared with the office. In particular, the absence of ergonomic office furniture at home may impede the adoption of a healthy posture and may promote the onset of MSK injuries like neck pain and back pain.

Working in a sedentary position for prolonged periods increases the risk of neck pain and/or low back pain. This is not surprising, considering that spine pain is one of the most frequent health problems in the working-age population worldwide.

A comfortable workplace at home may help in preventing MSK injuries. The average adult sits nine hours a day during work. Research has shown that adding bouts of standing works better for your back and neck.

Give yourself a break every 30 minutes. Walk around, make a cup of coffee, stretch your legs. Just get up and move.

If you are sitting all day, it is obvious that muscles will get weak and tight. Transitioning from sitting to standing while working may be helpful.

Slouching over your laptop or lying down while typing is also damaging to your neck and lower back. This is especially so when your 15-minute online meeting turns into an hour.

To avoid this, it is advisable to choose a chair which supports your back and is comfortable to sit on. If you are sitting too far forward, you are arching your back. Too far back and you are slouching.

The chair must be adjustable in height so that both feet are well-placed and supported on the ground. In the absence of a height-adjustable chair, the use of a footrest is advised. The use of non-ergonomic equipment may increase neck or back pain.