How to work from home pain-free
What causes pain when working from home?
Prolonged sitting at computers and other electronic devices, which result in a shortening of muscles and other soft tissue
Poor workstation ergonomics that stress the body by being in an awkward posture or repeating an adaptive movement, affecting the musculoskeletal system
Poor self-care such as failing to stretch, get gravity off the body, hydrate, and snack on protein
Losing a sense of routine and inconsistent activity levels
Isolation from human contact
Recently I had a session with a repeat client who was consulting me again because of recurrent and persistent neck and back pain.
I took her through my initial care checklist:
Describe your day in terms of how you use your body.
Describe your eating and hydrating patterns.
What do you do to take care of your musculoskeletal system?
What are your general levels of stress?
Do you have any self-soothing practices during the workday?
What is your workstation setup (ergonomically and aesthetically)?
She reported working at home and sitting 7-8 hours a day at her computer and phone, walking in the morning but doing nothing to help her body offset the effects of prolonged sitting and the strain of gravity while she works in the upright position.
My response was one of my favorite sayings to clients who report practices that are dissonant with being pain-free... "two and two do not make seventeen.”
In my assessment of her musculoskeletal system, it was clear that she demonstrated significantly shortened anterior chest and neck, back, and leg muscles caused by so much sitting and so little lengthening. This is known in my world as "shrinkwrap syndrome," where all fascia and other soft tissues shorten, and your body becomes too small for you. When this happens, it causes joint surfaces to be too close together and decreases your body's natural lubrication when it moves. Pain often results!
How to decrease and prevent pain while working at home?
Daily habits and lifestyles need to change, which is easier said than done. Humans are resistant to change, even when it might be for their benefit.
Step one: Identify the change that needs to occur and the barrier that stands in the way of that change.
It is essential to look at barriers to change and how to get support in moving through them. Only then will you be able to take baby steps toward change. One of the biggest problems is when people try to make significant and overwhelming changes, then feel like a “failure”, and go back to square one with another layer of shame.
My client's main barrier was that simple interventions like stretching didn't seem to be a priority compared to the important work that she does. So we agreed on one thing that she could do differently in the week going forward.
Step two: Develop a plan and implement one small step.
Once committed to making a slow change with a series of small steps, you can focus on the self-care strategies necessary to help your body cope.
My client's goal was to "dangle" her upper body over her toes a few times throughout her workday. To "dangle," stand up and let your upper body bend over, and your arms dangle freely towards your toes. Pause there for at least 30 seconds to feel your body unwind and lengthen as your fingers get closer to your toes. When standing back up, use your abdominal muscles and be sure your head comes up last.
Following this strategy, my client felt less tight, better able to breathe and move, and more equipped to continue working with an energized body, mind, and spirit within the first week! As time goes on, we can safely level-up her lengthening routine to increase her mobility, flexibility, improve her mood, and decrease/eliminate her pain. In addition, we will optimize her workstation ergonomics over time.
Here is a list of other small steps you might start with. Be sure only to choose one to begin. When you have succeeded at that, you will be primed to add another!
Add a little more fluid to your hydration habits
Get gravity off your body: lie on the ground and put legs up on a chair or recline your chair back and put your feet up on a desk
Stretch and lengthen throughout the day
Move your body - Get up and walk around a bit every hour and reach for the ceiling
Notice the position of your body when you are experiencing pain
Sit up straight and breath; notice the difference when you are upright rather than slumped over
Improve your office "atmosphere" and ergonomics by
Creating a serene and calming work environment
Developing a safe and healthy work station
Set boundaries for your workspace - attempt to not let it be a multipurpose space
If you are experiencing "work-at-home" pain, I invite you to schedule a 15-minute complimentary consultation with me to discuss how I might be able to help you.
