Since the recent global pandemic, millions of employees have adjusted to working from home. Despite it being over a year and a half since the start of the pandemic, full-time remote workers have become a normal occurrence, and it has led to an unprecedented shift in the American workforce. 

Although working remotely has its benefits, there have also been some unexpected downsides to working from home. One of the negative consequences of changing to a home-office is that thousands of Americans are experiencing increased joint pain. 

How to Prevent Pain While Working from Home

You may not understand why sitting at a desk at home is causing you pain, when you have been sitting at a desk in an office for years without any issues. The reason for this is because your employers are responsible for providing a safe and healthy workplace for their employees. 

In the case of office jobs, providing a safe workplace looks like furnishing the office with ergonomic equipment. Ergonomic furniture and accessories are designed to promote efficiency and comfort in the workplace, and furnishing your home office with this equipment can significantly improve any musculoskeletal pain that you may be experiencing. Some other ways to prevent pain while working from home includes: 

Practice Proper Posture

Since office workers spend so much of their time sitting at a desk, it is important to practice correct posture so as to not develop any joint pain. You can do so by: 

• Placing your feet flat on the floor without crossing your legs
• Making sure your ankles are in front of your knees
• Keeping your elbows bent between 90 and 120 degrees
• Supporting your lower back’s natural curve with an ergonomic chair or a back pillow
• Relaxing your shoulders 
• Bending your knees at a 90 degree angle
• Putting your computer screen at eye level

Take Breaks

When sitting at a desk, it is important to get up every 45 to 50 minutes, even if it’s just to walk around the room. Our body is made to move and moving is necessary to circulate blood throughout the body. If we don’t take breaks throughout the day, our joints can stiffen up and cause pain. 

Do Yoga

Yoga is a mental and physical exercise that offers your body a myriad of benefits, including reduced joint pain. Other benefits of yoga that can improve how efficiently you work from home include: 

• Lowers blood pressure
• Promotes relaxation
• Improve concentration
• Reduces stress
• Helps you sleep better
• Aids with digestion
• Alleviates anxiety
• Increases flexibility

Try a Standing Desk

Following a sedentary lifestyle can be very harmful for your health, which can be a problem for employees who work in an office job. Fortunately, there are now standing desks that allow you to stand up comfortably while working. Many standing desks are adjustable, so you can modify the height of the desk to your preferences and alternate between sitting and standing. Preliminary studies show that you should stand for every hour to two hours that you are sitting to optimize health benefits.

Contact Rejuvinix

At Rejuvinix, our specialized physicians are 100% committed to reducing our patients’ joint pain through non-surgical solutions. If you or a loved one is experiencing unexplained joint pain that does not improve with home remedies, contact Rejuvinix today!