Two years ago, at the onset of Covid-19, many office workers traded their office desks for kitchen chairs and sofas as they retreated to the safety of their homes. Although some people are transitioning to a return to their offices, many however, have made a permanent decision to remain working from home.

For two years during the pandemic, our Clinic saw a dramatic rise in the number of patients experiencing neck and low back pain and headaches. The human body was never meant to sit slouched for hours at a kitchen table hovering over phones and laptops. At least in an office setting, people walked farther to go to the bathroom or to retrieve a fax or to speak with a colleague. In our homes, the distance between office and living room is but a few steps away.

Ergonomics is about redesigning spaces and equipment to fit the people who use them. Ergonomic interventions have been shown to be effective in decreasing neck, shoulder, and upper back in office workers (1).

What have we observed in the last 2 years in people working from home if they did not have a dedicated office space? By far, the most common work station is in people’s kitchen or dining room table. The living room or basement couch came in at a close second. Some even worked lying on the floor!

One of the great things that emerged from the pandemic was the use of Telerehab to perform ergonomic assessments. We were able to make virtual and real-time changes to people’s work spaces safely!

Detailed below is a step-by-step guide of our most common observations and suggestions. Notice how our spinal postures change from the initial to final setup.

Here are some common questions asked of us during our assessments:

Question: Is sitting on a stability ball beneficial?

Answer: You can slouch on a stability ball just as easily as on a chair and trying to sit straight without slouching could produce long periods of static muscle contraction that can be fatiguing and eventually uncomfortable. One drawback with stability balls was some people would remain sitting longer without getting up to move.

Question: Is a standing work station better than sitting?

Answer: Long periods of standing without moving can be equally difficult for our bodies as long periods of sitting. The best solution is a changing work station where you can switch between the two frequently.

Question: How often should I change positions?

Answer: As often as possible! Movement for our bodies will always be far more healthy than remaining in one position regardless of the best ergonomic set up. We joke sometimes with our patients that the best office chair is the one that is most uncomfortable, like a 3 legged wooden stool! Why? It is so uncomfortable that it forces the worker to walk away frequently. The more comfortable the chair, the longer the worker will stay sitting!

We realize that many occupations today require long periods of time spent at the desk and computer. And frequent changes of positions is not always possible. If you have the option of doing so but if you forget, then set a reminder on your phone every 15 minutes to take an “active break” even if for 1 minute. We have an abundance of simple exercises you can perform while sitting if getting up from your chair is not an option (but this is beyond the scope of this blog).

References:

1. Lee, S., De Barros, F.C., De Castro, C.S., & De Oliveira Sato, T. (2020). Effect of an ergonomic intervention involving workstation adjustments on musculoskeletal pain in office workers—a randomized controlled clinical trial. Industrial Health, 59(2), 78-85. doi: 10.2486/indhealth.2020-0188

Submitted by Katelyn Rennie and Albert Chan