As millions transition into working from home to help thwart the spread of the coronavirus, maintaining both comfort and productivity has no doubt been an issue for many. 

While in-office workstations are often designed around ergonomic considerations and long-term trial and error, ensuring optimal comfort and health, home workspaces can often fall short in this regard. 

Home workspace safety and comfort, however, should remain top of mind. 

Self-Care & Injury Prevention 

While it sometimes feels we’re all sacrificing right now to survive the COVID-19 outbreak, that doesn’t mean we ignore self-care. 

This includes focusing on the hours you spend every day working from home, ensuring your workspace – whether at your kitchen table or at a desk in the corner of a spare bedroom – isn’t putting you at risk of pain or injury. 

According to the Occupational Safety and Health Administration (OSHA), injuries resulting from work-related musculoskeletal disorders (WMSD) due to poor workplace ergonomics account for 34 percent of all workday injuries and illnesses. 

Neck strains, pain in the shoulders or lower back, tendinitis, bursitis, carpal tunnel syndrome, and so on – injuries and ailments often associated with poor workplace ergonomics – can and should be prevented in the workplace, even when that workplace is in your home. 

Boost Productivity 

Sitting in fixed or constrained positions most of the day, often repeating movements with the arms, hands and wrists, can take a toll on your body, leaving you more vulnerable to injury to the muscles, tendons and nerves. 

In contrast, a comfortable workspace is great for productivity and morale. 

OSHA estimates that the implementation of proper office ergonomics can increase productivity by an average of 11 percent. 

So, whether your work-from-home stint ends in weeks or months, it’s important to consider workspace improvements with an eye toward longevity. This includes abiding by the following guidelines for creating a safe and comfortable workstation: 

• Set your desk, chair, keyboard and mouse in position so your hands, wrists and forearms rest in straight lines and run parallel to the floor. Use a wrist rest for your keyboard and mouse, if needed. Allow your upper-arms to hang normally from the side of your body, elbows bent at around 90 degrees. 

• Place your monitor at a height that keeps your head level (or bent forward slightly) and in line with the rest of your body. The top of your monitor should sit slightly below eye level and about an arm’s length away. 

• Ensure your chair offers proper lumbar support, allowing for a slight inner curve of the lower spine. 

• Keep your knees at about the same (or slightly lower) height as your hips, and make sure your feet can sit flatly on the floor. If they don’t fully reach the floor, bring in a footrest to support your feet. 

• Take frequent breaks from sitting. Take time to stand up and stretch for a minute or two every half-hour or so. And, if you can, take a walk over breaks or during lunch. 

If stiffness, soreness, numbness, and pain persist, or you have a question about setting up a proper workspace in your home, contact your physical therapist to discuss options for an initial assessment. 

A new year offers the potential for new opportunities and experiences. 

For those who struggle with general and consistent anxiety, however, the prospect of the new year and the expectations that come with it can be tricky to maneuver. 

It’s with this in mind that our physical therapy team reminds you of one of the most natural and effective ways to ease anxiety symptoms any time of year is through regular exercise. 

Going for a walk, taking a bike ride, hitting the gym or signing up for an exercise class … they all can be powerfully effective tools for easing anxiety and its effects on your life and health. 

Anxiety Disorders 

According to the Anxiety and Depression Association of America (ADAA), an estimated one in five adults and one in three teens experience chronic anxiety disorder each year. This disorder is defined as anxiety that’s persistent, excessive and routinely triggered by situations that aren’t actually threats. 

Though it’s a psychological condition, anxiety can take a toll on one’s physical health. 

High stress and anxiety have been linked to higher blood pressure and a greater risk of heart disease and stroke. 

Also, those who have high levels of anxiety tend to be more sedentary and avoid challenging situations, which can also have long-term health consequences. 

So, how does exercise help ease anxiety? Here are four ways this happens: 

Your brain chemistry changes. 

When you exercise, your body releases chemicals, like dopamine and endorphins in the brain, which contribute toward making you feel calmer and happier. 

General tension diminishes. 

Whether working out, competing, playing or dancing, moving your body reduces general muscle tension in the body, decreasing your general feeling of anxiety. 

You get distracted. 

Exercising can have a distracting effect, diverting your mind from the things about which you are or have been anxious. It’s also been shown that exercising outdoors, in nature, can calm your mind. 

You give your brain a boost. 

Several studies have shown that regular exercise can maintain, and even improve, cognitive function in the brain. That means exercise can actually help you strengthen your ability to weather high-stress situations. 

On its own, exercise may not completely solve your anxiety issues. Those suffering from chronic anxiety should discuss options with their personal physician. 

When possible, though, studies show that regular exercise should be part of any natural, long-term treatment for anxiety. 

Sticking with an Exercise Program 

And, if you struggle to stick with a consistent exercise regimen? 

Don’t just join a gym. Experts agree you should find an activity or activities you enjoy. 

Recruit a friend or friends for some social support, and set a SMART goal – an acronym that describes a goal that’s Specific, Measurable, Attainable, Relevant and Time-based.” 

Also, visit a physical therapist if pain, discomfort, weaknesses or chronic conditions are keeping you from exercising safely and consistently. 

Following an initial assessment, a physical therapist can develop a personalized exercise program that best aligns with your individual circumstances and goals. 

In so many ways, our smartphones make elements of our lives easier and more convenient, putting the world at our fingertips at a moment’s notice. But as we turn to our phones more often to connect, learn about the world and simply occupy downtime these technological tools have a downside. 

As we spend time looking down at our phones, we’re often bending our heads forward, slouching and rolling our shoulders forward, sometimes for long periods of time. When repeated and sustained, this can lead to pain in the neck and shoulders as well as injury to the spine, which over time can cause permanent damage.

According to recent studies, the average person in the U.S. spends 2.8 hours bent in what some have begun to refer to as “text neck” or “iPosture,” the slouched stance many take while staring at the tiny to mid-sized screens of smartphones and tablets. Though the average head weighs between 10 and 12 pounds, the effective stress put on our necks increases the more our heads tilt forward – from 27 pounds at a 15-degree tilt to 60 pounds with a 60-degree forward bend. 

“That’s excess strain about the cervical spine over hundreds of hours a year,” said Swan. “This can cause head pain, neck pain, pain in the arms, and even numbness. Such strain, numbness, and weakness can carry over into your everyday posture as you sit, stand, work and exercise. It can also lead to disc degeneration, herniation, osteoarthritis, and the rounding of the shoulders.” 

Swan says that those experiencing such pain and discomfort over a period of time should be evaluated by a licensed physical therapist. As specialists in strength and movement, a physical therapist can identify musculoskeletal weaknesses and work to help you achieve better balance and posture within your routine. 

In this spirit – and since smartphones and tablets won’t be going away anytime soon – Swan offers the following advice for preventing pain and injury when making use of such technologies: 

The eyes have it

When looking at and using your smartphone, always hold it up to eye level. By preventing the need the tilt your head forward, you’re choosing not to put additional strain on the spine. 

Keep the chin in

Jutting your chin out toward your phone, which is common when using such a device, you’re also adding strain to the neck and shoulders. So keep your chin up … and in. 

Stand a little help

If you often use a larger tablet, laptop or hybrid of the two, don’t hold it up to eye level. Use a stand to do the lifting for you. 

To learn more about posture and to get an assessment of your own posture habits, contact your local physical therapist.