1. Create an Ergonomic Workstation

The foundation of injury prevention begins with an ergonomic workstation. Here’s what to consider:

• Chair: Select a chair that provides proper lower back support. If lumbar support is lacking, a rolled-up towel can be placed behind the lower back.

• Feet: Ensure that the feet are flat on the floor (or on a footrest) with knees bent at a 90-degree angle.

• Desk height: The elbows should form a 90-degree angle when typing, with forearms parallel to the floor.

• Monitor position: The screen should be positioned at eye level and about an arm’s length away to reduce neck strain.

Tip: Elevate a laptop or monitor using books to bring the screen to eye level. Using an external keyboard and mouse will also help maintain proper arm and wrist alignment.

2. Mind Posture Throughout the Day

Even the most ergonomic setups cannot compensate for poor posture. Many people tend to slouch or lean forward over time, which can lead to neck, shoulder, and back strain. It’s important to check and correct posture regularly.

Here’s how to maintain good posture:

• Sit up straight with shoulders relaxed and pulled back—not rounded.

• Keep the ears aligned with the shoulders to prevent forward head posture.

• Engage the core slightly for added spinal stability.

A simple reminder every hour to reset posture can be effective. A sticky note on the screen that says “Sit tall” can serve as a helpful cue.

3. Incorporate Movement Breaks

Remaining in one position for too long can lead to stiff muscles, poor circulation, and discomfort. Regular movement is key to avoiding tight hips, weakened glutes, and neck stiffness.

Taking short movement breaks every 30 to 60 minutes can help. This might include standing up, walking around, stretching, or performing a few mobility exercises.

Here are some quick exercises that can be done in under five minutes:

• Neck rolls and chin tucks to alleviate neck tension.

• Shoulder rolls to release built-up tension.

• Standing backbends to counteract hunching.

• Hip flexor stretches to loosen tight hips after sitting for long periods.

• Wrist stretches to ease strain from typing.
  
  

4. Protect Wrists and Hands

Using a laptop or keyboard for extended periods can strain the wrists and hands. Repetitive stress injuries like carpal tunnel syndrome are common, but they can be avoided with proper wrist care.

To protect the wrists:

• Keep wrists in a neutral position—avoiding bending them up or down.

• Use a soft wrist rest if necessary for added comfort.

• Position the keyboard and mouse so they are within easy reach, without needing to stretch.

If there’s any tingling, numbness, or weakness in the hands or fingers, it’s important to address the issue early to prevent long-term damage.

If you’re unsure whether your workstation is causing strain or if you experience discomfort, seeking advice  from a physical therapy clinic can make all the difference. Physical therapy provides personalized assessments and interventions designed to alleviate pain, optimize posture, and prevent injury.

5. Follow the 20-20-20 Rule for Eye Health

It’s not just muscles and joints that need attention—eye health is important too. Digital eye strain is a common issue caused by prolonged screen time, leading to dry eyes, blurred vision, and headaches.

To alleviate eye strain, follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds. This simple practice helps to reduce eye fatigue and gives the eyes a chance to reset.

Other tips include:

• Blink more frequently to keep the eyes moist.

• Adjust screen brightness to match the room lighting.

• Avoid glare from windows or overhead lighting.
  
  

6. End-of-Day Reset

After a long day at the desk, it’s crucial to take time to reset the body. A few minutes of stretching can help release tension in the muscles and prevent discomfort the following day.

Here’s a basic stretch sequence to try:

• Cat-Cow stretches to promote spinal mobility.

• Child’s pose to decompress the back and relax the muscles.

• Supine twists for gentle spinal rotation.

• Hamstring stretches to release tightness in the legs.

This simple routine can help transition the body out of “work mode” and into relaxation.

7. Listen to the Body

If any discomfort arises—whether it’s tightness, pain, tingling, or general discomfort—it’s important to listen to the body. Pain is a signal that something is wrong, and early intervention can prevent the issue from becoming more severe.

What is physical therapy? Physical therapy is a health care practice aimed at improving mobility, reducing pain, and preventing injury. If pain or discomfort becomes persistent, a physical therapy clinic can provide the expertise to evaluate movement patterns, identify areas of strain, and suggest corrective exercises.

Working from home doesn’t have to result in long-term physical discomfort. With a few adjustments to the workstation and incorporating regular movement and stretching, individuals can significantly reduce their risk of strain and improve overall productivity.