Whether you chose to be a remote worker, or the modern world has forced you into it, working from home can leave you stressed out, in pain, and generally miserable. But just because you are handcuffed to your home office doesn't mean you can't thrive in your space. Because Physical Therapists are the experts in movement, they are the go to for evaluating the workplace for potential musculoskeletal dysfunction or disorders, and alleviating workplace pain. Whether in the office or working from home an ergonomic evaluation can help prevent, or reduce or eliminate your pain.
The modern office is digital, mobile, and highly reliant on the use of connected devices. (Even more so when you are working from home.) While this connectivity is great for modern productivity, it presents a variety of new physical challenges. In the modern office, muscle strains from heavy lifting or manual labor are not the most common injuries. Instead, we have developed highly repetitive patterns that leave us at risk for a variety of musculoskeletal dysfunctions that follow us when we leave the office.
4 Most Common Office-Based Workplace Injuries
Neck Pain
Whether it is the strain from looking at a computer screen all day or craning to hold a phone up to your ear. The repetition of the modern office puts immense stress on your neck. Tight muscles of your neck can contribute to headaches and other pain. A Physical Therapist will help you identify proper alignment and give you strategies to help reduce the pain in your neck.
Low Back Pain
Low Back Pain is one of the most common reasons people visit their physician's office. But the reality is a Physical Therapist should be your first stop for back pain. We can help you with stretches, strengthening and overall body mechanics (e.g., posture) to eliminate your back pain and ensure it doesn't return. (Read more about Low Back Pain at Work)
Upper Extremity Injury
If you are reading this, you are on a connected device. Whether you are on a mobile device or typing on a more traditional keyboard, the repetition of typing in combination with poor posture (ever heard of "Text neck?") leaves people at risk for frequent and recurrent shoulder, elbow, and wrist injuries. These aren't likely to be life threatening, but they may severely impact your ability to do your job.
Lower Extremity Injury
While less common than neck, back, or upper extremity injuries, injuries to the hip, knee, ankle, and foot still occur. Whether from sitting too long, or straining to move a heavy box or water jug, an injury to your leg if not treated by a Physical Therapist can linger for a long time and leave you frustrated in and out of the office.
Your Physical Therapist can evaluate your workstation fit, job function, and the repetition of your common tasks for ergonomic optimization.
Job Function
The Job Function is the collection of tasks that make up the core responsibility of your position. It is the primary output or product you deliver to fulfill your job or position.
Knowing what you need to get done is key in defining how you do it.
Factors that Affect Job Function
- Sufficient Work Space
- Workstation Fit (e.g., employee height)
- Frequency of Task Occurrence
The key in knowing about Job Function is using it to determine whether the task can be accomplished effectively and efficiently given the current workstation.
Workstation Fit
Workstation Fit refers to whether you can complete your job function in a safe and efficient manner. Does the workstation not only give you a space, but one that will suit the needs of both you and your Job Function? Height and accessibility are two common considerations.
By identifying the challenges of how well the workstation is situated for you, your Physical Therapist can help prevent the 4 most common types of office place musculoskeletal dysfunctions. But even a great workstation fit isn't enough when you are doing the same task everyday all day long. That may require some special accommodations.
Task Repetition
In Ergonomics, the frequency of a task is important. The more frequently a task is completed, the greater the number of opportunities for injury. Every task should be able to be completed safely and properly, every time.
Repetitive Tasks leading to overuse injuries:
- Typing (Carpal Tunnel)
- Speaking on the Phone (Neck Strain & Sprain, Headaches)
- Reading off a Monitor (Headaches)
A good workstation fit becomes a great space to work when task repetition is accounted for. Your Physical Therapist can conduct an assessment of your Job Function, Workstation Fit, and Task Repetition to help get you out of pain and help keep you out of pain.
Office, Home Office, or Remote Work Ergonomics
Whether you work in an office, work from home, or are a remote worker, a Physical Therapist can help you develop a workstation that suits your needs and prevent significant pain and discomfort. Talking to your Physical Therapist about office ergonomics can help you Love Your Life!
-Dr. Lauren Collier Peterson, PT, DPT
FYZICAL Therapy & Balance Centers of Oklahoma City provides orthopedic physical therapy in Lakeside, The Village, Nichols Hills and surrounding NW Oklahoma City. Our physical therapists are specially trained to treat all types of pain, movement disorders, and musculoskeletal dysfunction including ergonomic office settings. Our practitioners take a patient-centered individualized approach that focuses on your health needs. If you are unsure about your pain, or you want to see the FYZICAL Difference for yourself, schedule a free consultation today.