Here we are, in the 6th month of the US experience of the coronavirus pandemic. Undoubtedly, even for those that have remained generally healthy throughout this time interval, the ongoing situation has been both a physical and a mental grind. Best wishes to all as we continue to collectively find ways to support ourselves and each other!
At Symmetry, we’ve been observing some of the side-effects of the community’s long-term changes in activity level – some of which are also beginning to be reported nationally. One of these issues is an increase in musculoskeletal pain complaints that are unrelated to a particular injury. Back or neck pain, headaches, and jaw pain can all result from the altered postures and movements that are occurring as we stay indoors and at home more than was previously typical. Chronic stress associated with the many ongoing situational unknowns can also provoke pain.
Optimizing spine posture has been demonstrated to be one way to effectively decrease back, neck, head, and jaw pain. As we settle in for what looks to be going to be a longer-than-initially-anticipated period of altered plans for work and school, it therefore seems appropriate to revisit some tips by which to set-up a relatively comfortable home desk space.
Designate a specific area. – A dedicated work or school space can help to put you in the mindset to be productive. Coming and going from this specific space can help to establish boundaries between “work life” or “school life” and “personal time”. It might be appropriate to set up some type of physical divider that will provide each family member their own somewhat private space that can then be personalized to meet specific needs and preferences. Getting dressed for work or for school rather than wearing PJs or other lounge wear during the day also helps to establish the mental space and mindset necessary for productive work or learning.
Ensure safety. – Make sure that your designated work or school space is free of hazards such as loose cords or toys and other clutter on the floor that could cause tripping. Adequate lighting and ventilation are also important. Natural light and fresh air are both physically healthy and uplifting to one’s mood. Making sure that smoke detectors are functional and that HVAC filters have been changed on an appropriate schedule is also a good idea. Risk managers for employer organizations also recommend that workers functioning from home ensure that they have current homeowners’ insurance policies as well as appropriate cybersecurity measures to protect any internet connections that will be used for work or school functions.
Establish a good desk set-up. – Ideally, anyone working or going to school from home would be able to alternate from a sitting to a standing posture from time to time during the day. A sitting work station might be at a table or a desk, while a standing station might be in front of a countertop. In either situation, position computer screens so that glare is minimized and that the top of the screen is at or slightly below eye level. Ideally, screens should be situated approximately at arm’s length away from the eyes. A desk chair should be adjustable to the user’s height – allowing them to sit with feet flat on the floor and with the hips slightly higher than the level of the knees. (If the chair itself cannot be adjusted, try using a folded towel towards the back of the seat to create a “tilt” or to add height if needed.) If standing, a soft surface would be preferable to hard tile or concrete. A cushioned athletic shoe and a foam mat or a carpet square would work if the standing station is not in a room that is fully carpeted. In either sitting or standing positions, shoulders should be relaxed and elbows should be bent at an approximate 90-degree angle while typing or writing.
Limit distractions. – Stow phones or other digital gadgets. Decrease random background noise in a home work or school environment whenever possible to enable focused attention. This is particularly important for smaller kids or when multiple family members are working in the same physical space. Turn off TVs. Consider background music that is instrumental and relatively soothing.
Take frequent breaks. Set time limits. – Moving around physically helps to stimulate mental work and focused attention. Changing position and doing a few quick stretches or other movements such as shoulder “rolls” or ankle “pumps” every 20-30 minutes would be helpful. Consider also establishing a routine of taking 3-5 minutes every hour to do some moderate-intensity physical activity. Jumping jacks, standing squats, or standing push-ups against a wall are good choices. Try completing 1-3 sets of each activity in 10-20 repetition batches. Limiting the total time spent working or accomplishing school work during the day is also important. Develop a schedule that works for your situation, but keep in mind that there should be distinct boundaries to what is “work time” and what is “personal time.”
Prioritize social connections. – Working or attending school from home can be isolating, even amidst a schedule that can seem full of on-line calls and meetings or classes. Encourage personal interactions via whatever means works best for your individual situation. This might be a phone call or a text conversation or an in-person interaction across the yard or in some other physically distant fashion. Whatever the means, having human connections aside from the work place or a particular structured classroom activity is important for mental health and for emotional development.
Consider utilizing the great outdoors. – Daylight and fresh air are helpful for an optimistic outlook and an energetic mind and body. There is no reason that focused work couldn’t take place while seated or standing on a porch or patio, or that a conversational activity couldn’t be accomplished while walking. Changing one’s physical environment intermittently is a great way to recharge mentally.
In addition to utilizing the tips above, remember that physical therapy treatment is another demonstrated way to decrease back, neck, head, and jaw pain. A therapist will provide a combination of hands-on mobilization of the joints and muscles of the spine, supportive prescribed movement activities and/or supervised adjustments to daily living strategies that can reduce symptoms fairly immediately in many cases. You do not have to have a prescription or attend any advanced screenings before seeing your physical therapist directly. The number of total treatments and the way in which treatments are scheduled (via in-person or virtual visits) can be customized to meet individual needs. Being able to move around comfortably is essential to your capacity to complete work and school functions, in addition to the ability to manage additional life activities such as caring for other family members or participating in whatever sort of physical activity pursuits that allow you to mentally relax. During this challenging time, don’t forget to take care of your physical health!