How to avoid a work-from-home injury

In a survey by the American Chiropractic Association, 92% of its members said they've seen a rise in complaints about neck, back and other pain since many people began working from home. Turns out, trading our ergonomically designed office workspaces for the couch and a laptop is taking a toll on our bodies.

Here are six ways to create a safer workspace:

1.     Get a real work surface and supportive chair. When COVID-19 shuttered workplaces in March 2020, many of us figured we'd just make do for a month or two until things got back to normal. Now, with some employers rethinking the need for a full-time return to the office post-pandemic, it's time to get serious about a healthy, no-slouch home workspace. The basics: a flat, stable work surface and an adjustable chair with arm rests and lumbar support. You should be able to sit with your back straight, arms supported, head up and feet flat on the floor. If you've adjusted your chair and still find yourself leaning forward, tuck a pillow into the small of your back for support. If only the balls of your feet touch the floor, grab a box or stool where you can rest your feet comfortably. As more people upgrade their home offices and businesses downsize, secondhand sites like Craigslist have a steady stream of usable desks at affordable prices.

2.     Add a full-size keyboard and mouse. The small keyboards and touchpads on most laptops don't allow you to keep your elbows bent at a comfortable angle while typing. If you notice your wrists bending either up or down as you work, you increase your risk of a repetitive strain injury.

3.     Raise your monitor to eye level. By freeing your screen from the keyboard, you can prop up your monitor at eye level and adjust its distance so you can see clearly without leaning forward. Put it on a box or sturdy stack of books. Not sure if you have it right? Try this: As you look at your screen, let your shoulders completely relax. If you find they were "pulled up" toward your ears, you may need to move your monitor and/or adjust your chair height to better align your eyes, arms and keyboard.  

4.     Improve lighting. If you're working in a bedroom, its lighting is likely geared more toward soothing sleep than prolonged reading and close-up work. Add a desk lamp to your work surface to reduce eyestrain.

5.     Schedule movement throughout your day. All those natural steps you took during the day at the office – walking between co-workers' desks and conference rooms, to and from the cafeteria and back or forth from your parking lot or bus stop – have disappeared. To avoid injury and stay energized, try not to sit longer than 30 minutes without getting up. Take a real lunch break that includes a walk around the neighborhood.

6.     Videoconference whether you want to or not. It's tempting to keep the camera turned off (no shower, no problem), but just seeing your co-workers on screen can help combat feelings of isolation and loneliness. Anxiety can express itself as physical pain that no amount of ergonomic adjustment can solve.

And an important reminder: If your employer is offering extended work-from-home options, you may be considering a remodel to create a true home office. If so, please let us know! We can make sure your policy's replacement cost coverage keeps pace with your home improvements.